Southern Boom CrossFit – SBCOMPETE

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NCFIT GOALS

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

GOAL: Fast singles on the Barbell. Let’s aim for unbroken on the Chest to Bar. Use the Burpees to recover.

COMPETE | PART 1

FOR TIME (Time)

15-12-9

Cal Row

Deadlift (185/135)

Ring Dips

(Score is Time)
GOAL: RPE 8 | Hard pace and big sets. We want to make sure not go to failure. 2-3 Sets tops on the Deadlift and Ring Dips and no missed reps.

COMPETE | PART 2

EVERY 3:30 x 4 SETS (Time)

15 DB Bench Press (50/35)

25′ DB Bear Crawl

25 Double Unders

15 Crossover Singles

-Rest w/ Time Remaining-

(Score is Slowest Set)
GOAL: RPE 7 | Goal is unbroken on the Bench Press every round, along with unbroken on the Jump Rope. Skill challenge is going from the Double Unders immediately into Crossover Singles!