Southern Boom CrossFit – SBCOMPETE

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

GOAL: Consider Chest to Bar. 10′ Target for all athletes. Attempt to cycle the barbell, aim for 2 sets.


5 ROUNDS (Time)

21/16 Cal Row

15 Toes to Bar

3 Wall Walks

(Score is Time)
GOAL: RPE 9 | Focus is the row and wall walks here. Aim for 1:00 or less on the Row and fast unbroken on the Wall Walks. Be smart about the Toes to Bar, break these up if you have to but keep it consistent and don’t let these burn out our Row or Wall Walks.


5 SETS (Time)

:30 Max Cal Bike

-:30 EZ Bike b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Hard pace but not a full sprint. Remember we are going to keep biking during the rest. Give yourself an RPM you’re not going to drop below for both the Max cals and the EZ bike.

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