CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Start off with on big nonstop set. Try to push the pace on this one. Finish quick fast sets to wrap this up with minimal rest.

COMPETE | PART 1

EMOM x 40 MINUTES (No Measure)

MIN 1 – 12/10 Cal C2 Bike

MIN 2 – 3 Squat Clean (60-70%)

MIN 3 – 12-15 GHD Sit-Ups

MIN 4 – 8-12 DB Step Ups (50/35)

(No Measure)
GOAL: RPE 7 | Bumping up to 40 minutes now. Make sure we are still able to hold consistent reps with this added extra round!

COMPETE | PART 2

5 SETS (No Measure)

3-5 Ring Muscle Ups

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 7 | Goal is to be able to perform consistent reps each set for all 5 sets. Be able to perform what you know you’ll be able to repeat each time.