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 | Retesting this one after over a month of training. Use the same weights from mid-June…or if you flew through the workout last time, pump the weights up on each. Full Body, Classic Barbell Pumps.

Bodybuilding

No Additional Training…make sure you do the extra credit. The 10-1 is plenty in terms of time under tension.

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.