CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Bike should be very, very uncomfortable. Then focus on finding a rhythm on the Box Jumps. We want to see a jump step down.

COMPETE | PART 1

EVERY 3:00 x 4 SETS (Time)

12 DB Cleans (50/35)

10 Handstand Push-Ups

8 25′ Shuttle Runs

-Rest w/ Time Remaining-

(Score is Slowest Set)
GOAL: RPE 8 | Goal is unbroken reps. Use the Shuttle Runs as an opportunity to get ahead or to catch your breath!

COMPETE | PART 2

5 SETS (Time)

30 Crossover Singles

10 DB Box Step Overs (50/35)|(24/20)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 7 | Focus on consistency. Don’t rush through the jump rope let’s minimize misses here. Then some grip challenge while moving over the box.