Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 5 Pausing Box Squats (Heavy)*

MIN 2 – 10 Tall Box Jumps

*Pause for :02 in tension position while on box. Do not release tension and do not allow body to rest on box.

(Score is Weight)

GOAL: RPE 9 | Lower Body + Explosive Pumps.

Bodybuilding

Metcon (Checkmark)

3 SETS

10 DB Suitcase Alt. Box Step-Overs (Mod)

15 DB Sumo RDL

20 DBL DB Russian Swing

-Rest 1:30 b/t Sets-

(No Measure)

2 SETS

2:00 Wall Sit

2:00 Ring RDL

2:00 Weighted Glute Bridge Hold

Max Bar Hang

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Lower Body + Static Pumps.

Extra Credit

Metcon (Time)

FOR TIME*

40-30-20-10-5-10-15-20

Cals on Bike

*Rest equal time as rest b/t sets. Ex: 40 cals takes you 1:30, rest 1:30 before 30 cal.

(Score is Time)

GOAL: RPE 9 | Lungs on Fire Pumps.