CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for unbroken on the Deadlifts or quick singles. Push the bike hard… EMOM is tough but definitely possible if these are your wheelhouse movements!

COMPETE | PART 1

EVERY 8:00 x 4 SETS (Time)

500/400m Row

400m Run

8 DB Man Makers* (50/35)

*Man Maker = Burpee + Renegade Row + Cluster

(Score is Slowest Time)
GOAL: RPE 8 | Goal here is to push the Row and Run but consistently, they should feel uncomfortable. Find a pace you can move nonstop on the Man Makers. No more than 2 Sets to complete these.

COMPETE | PART 2

6 SETS (Time)

10y Sprints

-Rest 2:00 b/t Sets-

(Score is Shortest Time)
GOAL: RPE 9 | We’re just working on our start. Three point start (one hand on the ground). Focus on fast feet to get us moving. Jog out to slow yourself down EZ walk to recover but also keep us moving so we don’t get cold. First 2-3 Sets just focus on fast feet not all out sprint. Last 2-3 sets were going for a max effort start.