Announcements

ORDER YOUR CFMAH GEAR HERE ASAP!!!!

This SATURDAY is bring a friend WOD! It’s a super beginner friendly TEAM WOD! Just give them this link to fill out our waiver! https://bit.ly/CFMAH-WAIVER

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Power Clean (2-2-2)

(Score is Weight)

GOAL: RPE 9 | Goal is to hit 3 consecutive sets of 2 @ Heavy to Heavy+ load, building each set. Warm-up sufficiently with lighter loads prior to your first set. Try to start with the same or better for the 2 from your 10-6-2 test. This will be our final week in the 10-6-2!

Bodybuilding

Metcon (Checkmark)

EMOM x 10 MINUTES

10-15 Russian KB Swings (Heavy)

(No Measure)

-Immediately Into-

EMOM x 10 MINUTES

1 Round of Cindy…

5 Pull-Ups (Strict Preferred)

10 Push-Ups

15 Squats

(No Measure)

GOAL: RPE 7 | Swings should be done unbroken within :30-:40 each round. Each round of Cindy should be done unbroken in about :40-:50 with high quality, intentional movement. Be proud of every rep.

Extra Credit

None! Rest & Recover.