CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (ON A 16:00 RUNNING CLOCK…
Build to a 5RM Sumo Deadlift )

(Score is Weight)

GOAL: RPE 10 | FINAL TEST OF THE CYCLE. Keep the core braced and keep tension every time you pull the bar from the ground. Let’s finish this cycle strong!

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 | This is the last conditioning piece of the cycle. We saw this in Week 3. Next week, we deload, so there is no reason to hold back here. Enjoy.