Southern Boom CrossFit – SBCOMPETE

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NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Perform Burpees to Target. Keep a consistent pace on the Box Jumps, time how many you’re getting between Burpees and stay consistent.

COMPETE | PART 1

FOR TIME (Time)

3K Run

(Score is Time)
GOAL: RPE 9 | Time to put all our running to the test. Hit this at a track if you can to avoid any obstacles or turns. Try to find your stride at the start. Think of this in 1K increments (wear a watch if possible) and time your 1K splits so we can start with a strong 1K, maintain for the 2nd 1k, then finish as fast or faster for the last 1K.

COMPETE | PART 2

FOR TIME (Time)

100 Crossover Singles

50 DBL DB Hang Squat Clean (50/35)

(Score is Time)
GOAL: RPE 9 | Sprint! Big sets on the crossover singles, or unbroken if you got it. Follow that up with big sets on the Hang Squat Clean.