Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Keep the Pull-Ups to 2 quick sets. Consider 20 Chest to Bar in place of the Pull-Ups.
COMPETE | PART 1
6 ROUNDS FOR TIME (Time)
24 Walking Alt. Lunges
12 Alt. DB Snatch (70/50)
(Score is Time)
GOAL: RPE 9 | This is meant to be a fast couplet. Try to keep a recovery pace on the Lunges, then hit the DB Snatches hard.
COMPETE | PART 2
6 SETS (Time)
300m Row
100m Recover Row
-Rest 1:00 b/t Sets-
(Score is Slowest 300m)
GOAL: RPE 8 | Hard effort on the 300m, then light row to bring the heart rate down. Efforts on the 300 should be repeatable!