Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Push hard and make sure your KB Squats are unbroken. Crank this up to an RPE 8-9.
COMPETE | PART 1
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – :20 Cal Row
MIN 2 – :20 Alt. Pistols
MIN 3 – :20 Alt. DB Hang Snatch (70/50)
MIN 4 – :20 Box Jump Overs
(Score is Lowest Reps)
GOAL: RPE 9 | Push the pace for :20…we want a fast, all out effort on each interval.
COMPETE | PART 2
EVERY 3:00 x 5 SETS (No Measure)
2-5 Ring Muscle Ups
(No Measure)
GOAL: RPE 6 | These should be ‘feel good’ reps. Focus on solid technique and no misses or going to failure.