CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Fast on the Up-Downs and unbroken on the barbell. In the Strength keep the set of 5 and 3 Touch and Go.

COMPETE | PART 1

FOR TIME (Time)

10 Shuttle Runs*

15 Strict Handstand Push-Ups

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

10 Wall Facing Handstand Push-Ups

10 Shuttle Runs*

*1 Rep = 25′ Down + 25′ Back.

(Score is Time)
GOAL: RPE 8 | Grippy and shoulder sprint! Think about how you’re going to break up the HSPU ideally aiming for big sets.

COMPETE | PART 2

6 SETS (Distance)

3:00 Hard Row

1:00 EZ Row

-No Rest b/t Sets-

(Score is Lowest Distance)
GOAL: RPE 8 | Consistent effort… This is going to be a common theme! Find a challenging but repeatable pace. Use the 1:00 to recover. This will be continuous rowing.