CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Short and sweet. Ideally we want to see big sets on the Double Unders, unbroken for some. Open the Snatches with your biggest set, then hit another big set with quick small sets to finish off.

COMPETE | PART 1

EMOM x 28 MINUTES (No Measure)

MIN 1 – 12/10 Cal Bike

Min 2 – 8-12 Box Jump Overs (24/20)

Min 3 – 12/10 Cal Ski

Min 4 – 16-20 Wall Balls (20/14)

(No Measure)
GOAL: RPE 7 | Back to our longer EMOMS. Adjust reps as needed to make sure we can stay consistent in the timeframe until this starts to get more familiar.

COMPETE | PART 2

4 ROUNDS FOR TIME (Time)

10 Front Rack Lunges (135/95)

50′ D-Ball Bear Hug Carry (150/100)

(Score is Time)
GOAL: RPE 8 | Upper back and leg push on this one. With each round that upper back is going to feel the fatigue but we want to stay engaged so the elbows don’t start dropping during the lunges, or we start relaxing trying to hold the D-Ball.”