Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance Workout with the following goals and/or adjustments…
GOAL: Perform Crossover Singles for the first Double Unders of each set (i.e. 25 Crossover Singles + 7 Lungster + 35 Double Unders)
COMPETE | PART 1
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
(Score is Rounds + Reps)
GOAL: RPE 8 | Nonstop movement. We want quick transitions so be smart and intentional about breaks so we can keep the pace high and the sets short and fast.
COMPETE | PART 2
EMOM x 10 MINUTES (No Measure)
MIN 1 – 40 Crossover Singles
MIN 2 – 2-6 Unbroken Bar Muscle Ups
(No Measure)
GOAL: RPE 7 | More practice than intensity today. Aim for unbroken reps on the BMU.”