Announcements

Sign up for our CPR CLASS HEREon Saturday March 4th

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CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Run, Row, or Bike*

Option to perform before or after your workout.

*Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing.

(No Measure)

Functional Capacity

Metcon (Time)

PICK YOUR POISON…

Choose ONE of the Two Workouts

1.) 5 ROUNDS FOR TIME

200m Run

12 DB Thrusters (Mod)

12 Toes to Bar

12 Russian KB Swings (Heavy)

(Score is Time)

2.) 3 ROUNDS FOR TIME

400m Run

30 DB Thrusters (Mod)

30 Toes to Bar

30 Russian KB Swings (Heavy)

(Score is Time)

Extra Credit

None. Rest & Recover!