CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for sub 1:45 Run. Consider GHD Sit-Ups.

COMPETE | PART 1

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
GOAL: RPE 8 | This is the NCFIT Thursday Workout. Grab a fellow competitor and have fun throwing down together. Feel free to get after the solo version if no one is around. Reps should be fast and smooth. Smooth on the burpees, unbroken on the Power Cleans.

COMPETE | PART 2

Hang Clean and Jerk (1-1-1-1)

(Score is Weight)

GOAL: RPE 7 | Moderate weight. Similar stimulus to Monday, moderate loading but perfect form. Give yourself one cue and execute that cue.