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Got a friend home for Christmas break or a Teen? Get them to throwdown with you for only 50$ for their break.

CrossFit Mettle and Honor – NC FLEX

Note – THROWBACK WEEK TO 9/12/22

Functional Strength

Shoulder Press (10-10-10*)

*Start Moderate-Light then Moderate then Moderate-Heavy

FOCUS: Shoulder Press…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 6-7 | Volume and time under tension. Your final 10 today should be significantly heavier than your 10 last week. Not looking for a 10RM but instead a final set of 10 that challenges you but keeps you probably could have done 12-13 reps without failure.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

15 DB Bent Reverse Flys (Mod-Light)

Immediately Into…

Max Reps DB Floor Press (Mod-Light)

-Rest as Needed b/t Sets-

3 SETS

15 DB Hammer Curls (Mod-Light)

Immediately Into…

Max Reps of Banded Curl

-Rest as Needed b/t Sets-

FOR QUALITY

50 Strict Toes to Bar*

*Every time you break, 10 Ab Wheel Rollouts.

NOTE: Upper Body Focus.

Extra Credit

MONDAY MADNESS (Checkmark)

10 SETS

30 Cal Bike or Row

-Rest at Least 1:30 b/t Sets-