CrossFit Mettle and Honor – NC FLEX

Functional Strength

ON A 15:00 RUNNING CLOCK… (Weight)

Build to a Moderate+ 3-Rep Ground to Overhead*

*Option for Snatch or Clean & Jerk

(Score is Weight)

GOAL: RPE 6 | Mod-Light boys today only. We are greasing the groove…not looking to get buried under a barbell. You should have a lot left in the tank. Pretty 3s only.

Functional Capacity

5 SETS FOR QUALITY (Checkmark)

5 Power Snatch (115/75) or 5 Clean & Jerk (135/95)

10 Burpees Over Bar

20 Air Squats

-Walking Rest 1:00 b/t Sets-

GOAL: RPE 6 | Flow and feel good.I like using this workouts as gauges for how I might feel if this was 5 Rounds for Time. Think about your movement. Move well. Have fun. Do good. No need to race the clock.

Extra Credit

ON A 20:00 RUNNING CLOCK… (Checkmark)

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

(No Measure)