Southern Boom CrossFit – SBCOMPETE

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NCFIT GOALS

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

GOAL: Consider Chest to Bar Pull-Ups. Aim for quick singles on the Bar and unbroken on the HSPU and Pull-Ups.

COMPETE | PART 1

4 SETS (Time)

6 D-Ball Over Shoulder (150/100)

12 Box Jump Overs (30/24)

18 Alt. Pistols

-Rest 2:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Intervals should be sprints. Aim to finish the pistols unbroken at the end of each set. This means 18 reps nonstop. Find a rhythm that you can sustain from rep 1-18.

COMPETE | PART 2

EMOM x 6 MINUTES (Calories)

:20 Max Cal Bike

-EZ Bike in Remaining Time-

(Score is Lowest Calories in the :20 Sprint)
GOAL: RPE 9 | Hard Sprints for :20. Then recover on the Bike the remaining :40. So you’re basically biking nonstop for 6:00. Secondary priority is keeping the recover bike the same RPMs

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