CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (9-7-5-9-7-5
Tempo Sumo Deadlift (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 3 of 6 as we build to a 5rm test on this lift. Keep building here, and don’t be afraid to really push. Tomorrow is a well-earned rest day.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 25 MINUTES

MIN 1 – 20/15 Cal Bike

MIN 2 – 12 DB Push Press (50/35)

MIN 3 – 25 Sit Ups

MIN 4 – 10 DB Burpees (50/35)

MIN 5 – Rest

(No Measure)

2.) 3 SETS

16-20 Landmine Rotations (Moderate)

-Rest 1:00-

20/20 DB Side Bends (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | We are going a little longer for the conditioning piece today. I promise you’ll be okay. For the landmine rotations and the side bends, find a weight that is challenging but allows for good-quality movement. You should feel your obliques doing the work.