Southern Boom CrossFit – SBCOMPETE

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NCFIT GOALS

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

GOAL: Unbroken on the barbell. If you can comfortably perform all rounds unbroken consider (155/105)

COMPETE | PART 1

AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)

14/11 Cal Ski

14 Alt. Pistols

4 Wall Facing Handstand Push-Up

(Score is Rounds + Reps)
GOAL: RPE 7 | Consistent on the Ski and Pistols. Biggest focus is the HSPU, aim for unbroken each round.

COMPETE | PART 2

5 SETS (Time)

1000m Row

-1:00 EZ Row b/t Sets-

(Score is Slowest Set)
GOAL: RPE 7 | This is more about getting comfortable with the 1K time frame. Make sure we keep these consistent each round even though we are going nonstop Rowing.