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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

FOR QUALITY

 21-15-9*

Hang Power Clean

Push Press

*Use same weight for all 3 movements. After each full set complete 100 Double Unders. Complete 21 of each then 100 Dubs then 15/15/100 then 9/9/100. Recommended weights are 155/105, 135/95, or 95/65.

(Score is Weight)

GOAL: RPE CYOA (Choose Your Own Adventure) — Athlete choice to go either mod/mod-heavy all the way down to light. If you’re looking for more muscle exhaustion go heavier. If you’re looking for more lactate threshold go lighter.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Full-Body

20/15 Cal Bike or Row

20 DBL DB Romanian DL

20 Box Jumps

20 DBL DB Hammer Curls (Mod)

20 Strict Burpees*

*Step-Down to Plank, Perform a Strict Push-Up, and Stand Back Up.

-Rest as Needed b/t Sets-

(No Measure)

2.) FOR QUALITY – Accessory

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

Extra Credit

WEEKEND WARRIORS (Checkmark)

ON A 20:00-40:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck

(No Measure)