Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Aim for the biggest set possible without going to failure. Then right into quick sets to finish off.
COMPETE | PART 1
EVERY 2:00 x 4 SETS (Time)
6×25′ Shuttle Runs
14 Toes to Bar
-Rest w/ Time Remaining-
(Score is Slowest Set)
GOAL: RPE 9 | Sprint effort. Focus on fast Shuttle Runs and unbroken on the Toes to Bar.
COMPETE | PART 2
6 SETS (No Measure)
300m Row Hard
200m Row Easy
-No Additional Rest b/t Sets-
(No Measure)
GOAL: RPE 7 | This is 3000m unbroken. The 300 hard should still be repeatable and use the 200 to recover for the next 300m!