Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Consider (70/53) on the KB. Start each round with your biggest MAX set of Toes to Bar.
COMPETE | PART 1
EVERY 1:30 x 5 SETS (Time)
16 DB Alt. Box Step Overs (50/35)|(24/20)
Max Crossover Single Unders
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 8 | Hang on to DBs to go unbroken each round. Then see what you can get on the Jump Rope.
COMPETE | PART 2
4 SETS FOR QUALITY (No Measure)
12 DB Bench Press (70/50)
8 Strict Ring Dips
6 Strict Pull-Ups
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: RPE 7 | We are looking for a consistent effort each set. Aim for reps to be unbroken and just enjoy the pump.