CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider Burpees over the Rower. Reps on the Burpees should be complete in less than 1:00.

COMPETE | PART 1

4 ROUNDS FOR TIME (Time)

16/13 Cal Ski

12/12 Single Arm DB Hang Clean and Jerk (50/35)

8 DB Goblet Alt. Pistols

(Score is Time)
GOAL: RPE 8 | Make sure we warm-up the weight for the Goblet Pistols. If necessary go with a second weight for the Pistols to practice. We’ll see more of this so it will get better over time.

COMPETE | PART 2

3 SETS (Time)

Run 1 Mile

-Rest 3:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 7 | Consistent running for all sets. You should finish each round feeling like you could go for another 1/2 mile at the same pace.