CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

2 SETS

12-9-6

Tempo DB Bench (Heavy, 2121)

Tempo Ring Row (1111)

Single DB Pull-Over

-Rest 3:00 b/t Sets-
GOAL: RPE 8-9 | HEAVY! You should feel every rep of each one of these sets. 12 of each / 9 of each / 6 of each then rest and repeat. Control the DBs in the Bench and Pull-Over…no momentum.

Bodybuilding

Metcon (No Measure)

FOR QUALITY*

50 Barbell High Hang Muscle Snatch

50 Barbell Behind Neck Strict Press

50 Barbell Skull Crushers

50 Barbell Curls

50 Barbell 1+1/2 Back Squats

*1:00 Wall Sit & 1:00 Plank Hold after each 50 Reps. Adding Additional Weight to Static Holds is Optional.
GOAL: Crisp movement! Lightweight baby…but not reckless. Complete in order. Break up as needed to complete the 50 but try to come back to the bar quickly.

Mixed Conditioning

Metcon (No Measure)

FOR QUALITY

20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest