Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Aim for sub 2:00 on the Run, using this to recover the grip. Consider (165/115) on the barbell.
COMPETE | PART 1
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
10 Russian KB Swing (70/53)
8 Wall Balls (20/14)*
6 Handstand Push-Up
*11ft/10ft Targets
(Score is Rounds + Reps)
GOAL: RPE 8 | Let’s move fast and transition quickly. Main focus is the Wall Balls to the higher target.
COMPETE | PART 2
REVERSE TABATA (Calories)
8 ROUNDS
:10 Max Cal Bike
:20 Rest
(Score is Total Cals)
GOAL: RPE 9 | This is meant to be rough and you will not finish the way you start. Expect drop off… we are looking for max effort.