Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Sub 10:00 on the first run, stay within 5:00 or less on the second run, then send it on the last run! Quick singles on the barbell, make sure you’re always staying close on every drop so you’re there to pick it back up.
COMPETE | PART 1
10 ROUNDS FOR TIME (Time)
10 Cal Bike
2 Wall Walks
30 Double Unders
(Score is Time)
GOAL: RPE 7 | We’re looking for light and easy work here. Just move and get a good sweat, but stay consistent with efforts from start to finish.
COMPETE | PART 2
3 SETS (Weight)
1 Power Clean
+
1 Hang Squat Clean
*Build to Moderate-Heavy
-Rest As Needed b/t Sets-
(Score is Weight)
GOAL: RPE 8 | We don’t want to see anything crazy here. Let’s get some good technique work in with challenging weights but not compromising weights.