Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

FOR QUALITY

10-9-8-7…1

Bench Press (Bodyweight)

Front Squat (1.25 x Bodyweight)

Deadlift (1.5 x Bodyweight)

(Score is Weight)

GOAL: RPE 9 | Full Body, Classic Barbell Pumps.

Bodybuilding

No Additional Training. The 10-1 will be plenty today…PLENTY.

GOAL: Chill Pumps…Rest Up, Boss.

Extra Credit

Metcon (Distance)

ON A 20:00 RUNNING CLOCK…

1:00 Hot Pace / 4:00 Cool Pace — Bike or Row*

*Hot Pace = Something you can only sustain for ~3:00

Cool Pace = Something you can sustain for ~15:00

(Score is Meters)

GOAL: RPE 6 | Developing Your Engine Pumps.