CrossFit Mettle and Honor – NC FLEX

Functional Strength

5 SETS (Weight)

8 Tempo Barbell Z-Press (30X0)

-Rest 1:00-

12-15 DB Lateral Raise (Moderate)

-Rest 1:00 b/t Sets-

(Score is Weight on Z-Press)

GOAL: RPE 6 OR 8 | Some shoulder work to end the week and the month. Go by feel here, depending on how much the rest of the week took out of you. Today could be another heavy day, or it could be a day to just feel your shoulders and move.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 10 MINUTES

MIN 1 – 10 Strict Burpees

MIN 2 -15/12 Calorie Row

-Rest an Additional 2:00 b/t Part 1 & Part 2-

(No Measure)

2.) EMOM x 10 MINUTES

MIN 1 – 15 DB Floor Press (Moderate)

MIN 2 – 15/12 Calorie Row

-Rest an Additional 2:00 b/t Part 2 & Part 3-

(No Measure)

3.) EMOM x 10 MINUTES

MIN 1 – 12 DB Arnold Press (Moderate)

MIN 2 – 15/12 Calorie Row

GOAL: RPE 9 | Finishing the month with a fun push/pull engine piece. We will be using this as a benchmark to make sure we don’t lose our engine through this next 6-week microcycle. Save your score and get ready to see this again middle of November. LET’S GO!

Extra Credit

No extra work today. Recharge, carb up, and celebrate those gains!