CrossFit Mettle and Honor – NC FLEX

Strength

Deadlift (8 SETS
3 Library Deadlifts (Heavy))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 5 of 6. 3s for the win here! Things should be getting real heavy at this point. LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

12/12 DB Bulgarian Split Squats (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

10/10 Single Dumbbell Split Stance Romanian Deadlift (RDL) (Heavy)

-Rest 1:30-

16-20 DB Walking Lunge Steps (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

3.) EMOM x 8 MINUTES

MIN1 – Max Set Hanging Knee Raises

MIN 2 – 12-16 Weighted Sit-Up

(No Measure)
Goal: RPE 9 | Last time through this glute and leg burner, so give each set everything. Try to max out the reps or add weight where possible. For the Bulgarians, aim for perfect form with no shortcuts—finish this day with intention and intensity. LET’S GROW!