CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (9-7-5
Tempo Sumo Deadlift (20X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Last day of our deload week. Finish with a tough set of 5 that feels heavy but moves relatively fast. We want to prime the body and feel strong as we go into this rest day. Next week, we test our 5RM.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 20 MINUTES

MIN 1 – 20/15 Cal Row

MIN 2 – 12 Russian KB Swings (72/53)

MIN 3 – 25 Sit-ups

MIN 4 – 15 Strict Burpees

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 | Repeating this 20-minute EMOM from Week 2. Don’t rush the strict burpees here—we want to see a perfect push-up on these every single time. Compare your results to how you did the last time we saw this conditioning piece. Can you do a bit more? We never want to lose our conditioning, so use this as a good litmus test to see where you stand.