CrossFit Mettle and Honor – NC FLEX
20 REPS FOR QUALITY*
1 Rep is…
1 Clean Deadlift
1 Hang Squat Clean
1 Power Clean
1 Front Squat
-Rest Quickly b/t Reps-
*Increase weight every 5 reps. Start Light and increase to Mod/Mod-Heavy)
(Score is Weight)
GOAL: RPE 7 | (Mod)-Heavy Hinge Day #2 for the week. Precision on every rep. First 2 sets of 5 reps should be pretty easy to manage.
15 Single DB Strict Press (Heavy)
15 DB Shrugs (Heavy)
1:00 Single Unders*
15 Single DB Sissy Squats (Heavy)
15 Weighted Sit-Ups (Heavy)
1:00/1:00 Single DB Overhead Hold (Heavy)
1:00 DB Suitcase Walk (Heavy)
*Heavy Rope Preferred.
-Rest as Needed b/t Sets-
GOAL: RPE 8 | HEAVY. Shoulders, midline, and legs here today. Trap city…TRAP CITY.
ON (AT LEAST A) 30:00 RUNNING CLOCK…
Weighted Ruck Walk
GOAL: RPE 6 | These should be right on the borderline of enjoyable and a grind. Want the walk to be a smooth, consistent pace but definitely also want the weight to be a factor.