CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Goal is a bike sprint every round, sub :45! Then see if we can get our hands on the barbell right away and unbroken.

COMPETE | PART 1

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

1-2-3-4…

Shuttle Run*

2-4-6-8…

Alt. KB Snatch (53/35)

3-6-9-12…

Toes to Bar

*1 Rep = 25′ down + back

(Score is Rounds + Reps)
GOAL: RPE 9 | We want to build up to a sprint pace here. Start smooth and then increase the pace each round!

COMPETE | PART 2

3 SETS (No Measure)

4 Alt. Back Rack Lunges*

-Quick Rest-

5 Tall Hurdle Jumps**

*Very Heavy weight

**As High As Possible (See instructions below)

(No Measure)
GOAL: RPE 9 | Keep loading up those lunges! The legs should be starting to get more comfortable with these now. For the Hurdle Jumps, unless you have a track, you’re going to want to set up boxes and place PVC pipes on the box. Make sure to spread them out equal distance. You can play around with increasing height each round but start at a height where you can complete the jumps consecutively.