Southern Boom CrossFit – SBCOMPETE
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Push the Bike hard. Should be able to complete the Bike in :45 or less.
COMPETE | PART 1
Back Squat (10-10-8-8)
(Score is Weight)
GOAL: RPE 6 | We’re working on getting some volume in on our legs. Nothing crazy heavy here just getting used to the higher rep schemes.
COMPETE | PART 2
Every 2:00 x 3 SETS (AMRAP – Reps)
25/20 Cal Row
Max Alt. DB Snatch (50/35)
-Rest 1:00 b/t Sets-
(Score is Lowest Reps)
GOAL: RPE 9 | Most important is pushing the Row. Then try to get right on the DB and keep it moving to the finish.
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