CrossFit Compete – Tue, Jan 2

By tmurch17Uncategorized

Crossfit Lillington – CrossFit Compete

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NCFIT GOALS

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

GOAL: Consider (155/105) on the barbell. Aim for unbroken for the entire workout.

COMPETE | PART 1

6 ROUNDS FOR TIME (Time)

6 Deadlift (275/185)

6 Box Jumps (30/24)

(Score is Time)

GOAL: RPE 8 | Aim for unbroken. The higher box jump will slow most down but should be done smooth and nonstop!

COMPETE | PART 2

4 SETS (Calories)

1:00 Max Cal Bike

-Rest 4:00 b/t Sets-

(Score is Lowest Set)

GOAL: RPE 9 | This is meant to be a very hard effort but not an all out effort. We do expect to see the Cals drop off each round but close in effort to the previous round.