CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Get after it today! Fast big sets if you need to break but aim for big sets. Really push the SDHP and Push Press, this is where we can really crank up the score!

COMPETE | PART 1

Front Squat (5×1)

(Score is Weight)

GOAL: RPE 9 | A little more fight in this today. Focus on staying tight and control on the eccentric so we can still stay fast on the way up. You should feel like you could still do 1 more rep.

COMPETE | PART 2

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

48 Crossover Singles

50′ Handstand Walk

12 DBL KB Hang Clean (53/35)

(Score is Rounds + Reps)
GOAL: RPE 8 | Control your pace. We want to stay consistent. This is a lot of shoulders and we don’t want to burn out early!