CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (7-7-7-5-5-3-3-3*)

*Box Squat

Use a Mod weight for the 7s, Mod-Heavy for the 5s, and Heavy for the 3s.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Lower Body Push

Bodyweight Movement Flow

Metcon (Checkmark)

EMOM x 10-15 MINUTES

1 Round of Cindy…

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Option to wear a vest. If need more exposure to vest but volume is too high, go with a 3-6-9 rep scheme EMOM.

(No Measure)

GOAL: RPE 7 | Full Body

Extra Credit

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Weighted Outdoor Ruck*

*Walk continuously for 30min with a weighted pack or weighted vest.

(No Measure)

GOAL: RPE 6 | Weighted Ruck