NC FLEX – Fri, Mar 10 – CrossFit Mettle and Honor

Announcements

(Score is Weight)

GOAL: RPE 8 | Goal is to hit 10 @ Moderate / 6 @ Moderate-Heavy / 2 @ Heavy. If you can squeeze out 1 or 2 more reps on your set of 2, go for it!

1.) 3 SETS

10 DB Alt. Box Step-Ups (Heavy)

Immediately Into…

Max Single DB Front Squat Hold (Heavy)*

*Hold Single DB Across Chest. Hold the bottom of an active squat.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Lower Push / Pull

2.) 3 SETS

10 DB Chest Flyes (Mod)

20 Alt. Standing Plate Twists (Mod)*

10 Wide Grip Weighted Pull-Up

*Hold Plate in Gun Hold position and with a wide stance rotate the trunk without moving hips.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Upper Push / Pull

3.) 7 ROUNDS FOR QUALITY

12 DB EZ-Bar Curls (Mod)

8 Strict Toes to Bar

(No Measure)

GOAL: RPE 7 | Arms / Midline

10 SETS*

:40 ON WORK / :20 OFF REST

Max Double Unders

*Sets 2 & 8 perform Max Burpees instead of Double Unders. All other sets, perform Double Unders or any Jump Rope.

(No Measure)

GOAL: RPE 8 | Sprint Work.