Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance Workout with the following goals and/or adjustments…
GOAL: Goal is sub 8:00. Aim for unbroken on the Thrusters at a steady pace to start and strong pace to finish. Keep yourself focused on the DU’s to minimize tripping.
COMPETE | PART 1
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
200m Run
16 DB Bench (50/35)
2 Rope Climbs
(Score is Rounds + Reps)
GOAL: RPE 7 | Focus on moving nonstop. Find a pace that works for you and continue smooth and steady. Minimal rest, use the run to let the arms recover.
COMPETE | PART 2
ON AN 8:00 RUNNING CLOCK… (No Measure)
Practice Backwards Handstand Walk
(No Measure)
GOAL: RPE 5 | Aim for increments of 5-10ft. It can be a new challenge to walk a different direction if this has not been practiced in the past.