CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS  (Weight)

8 Tempo Military Press (30X0)

-Rest 1:00-

12 DB Arnold Press (Mod)

-Rest 1:00-

100 Single Unders

-Rest 1:00 b/t Sets-

(Score is Weight on Military Press)

GOAL: RPE 8 | We are sticking with shoulders on Wednesdays for the rest of the 6-week microcycle. If you can, build off the weights you used Week 1.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 12 MINUTES

MIN 1 – 15/12 Calorie Row

MIN 2 -16 DB Floor Press (Moderate)

MIN 3 – 10 Strict Burpees

-Rest an Additional 3:00 b/t Part 1 & Part 2-

(No Measure)

2.) EMOM x 9 MINUTES

MIN 1 – 15/12 Calorie Row

MIN 2 – 15 DB Lateral Raises (Light-Mod)

MIN 3 – 20 Up Downs

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

(No Measure)

3.) EMOM x 6 MINUTES

MIN 1 – Max Calorie Row

MIN 2 – Rest

(No Measure)

GOAL: RPE 8 | Taking a break from the more anaerobic-style intervals this week for a longer aerobic grind. Wildcard Wednesdays guarantee one thing and one thing only — it’s a wildcard. Enjoy.

Extra Credit

FOR QUALITY (Checkmark)

30min Jog or Weighted Walk to cool down the engine after setting it on fire.

(No Measure)