CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus on the BMU today. See if we can perform every set unbroken. Consider (135/95) on the Lunges.

COMPETE | PART 1

EMOM x 40 MINUTES (No Measure)

MIN 1 – 150m Run

MIN 2 – 6-8 D-Ball Deadlift (150/100)

MIN 3 – 12/10 C2 Bike

MIN 4 – 3 Thrusters (AHAP)

(No Measure)
GOAL: RPE 7 | This is our last of our 40 min EMOM progression, so let’s again finish try to finish by pushing the pace for every minute (Don’t worry we’ll still have EMOM’s just different from this format we’ve been following!)

COMPETE | PART 2

3 SETS (No Measure)

6/6 Back Rack Lunges*

6 Tall Box Jumps (Athlete Choice)

*Complete all 3 sets at Moderate weight.

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 7 | Some more leg work here. Lunges into Box Jumps. Make sure we’re being safe with our set up. If you can’t set up safely just try to jump higher than your box height.