Southern Boom CrossFit – SBCOMPETE

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NCFIT GOALS

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

GOAL: Sub 1:00 on the Row and unbroken on the Toes to Bar. Let’s get after the heavier barbell today.

COMPETE | PART 1

5 ROUNDS FOR TIME (Time)

15/12 Cal Ski

12 DB Bench Press (50/35)

2 Legless Rope Climb

(Score is Time)
GOAL: RPE 8 | Shoulder burner before the Legless Rope climbs. If this is something you’ve been struggling with keep it down to 1 Legless Rope Climb.

COMPETE | PART 2

3 ROUNDS FOR QUALITY  (No Measure)

800m Jog

800m Walk

(No Measure)
GOAL: RPE 6 | Consistent pace on the Jog. EZ walk to recover, working on that longer nonstop running endurance.