CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

8-6-4

1 Rep of Shoulder Press + 1 Rep of Push Press

*Start Moderate-Light then Moderate then Moderate-Heavy

(Score is Weight)

GOAL: RPE 7 | A little twist on each of the main lifts this week. 2 for 1 Rep complex today. Use a weight that you can do all sets unbroken and make a small jump after each set.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

15 Double DB Bent Reverse Flyes (Mod-Light)

Immediately Into…

Max Reps Double DB Floor Press (Mod-Light)

-Rest as Needed b/t Sets-

(No Measure)

2. 3 SETS

15 Double DB Hammer Curls (Mod-Light)

Immediately Into…

Max Reps of Single DB Crush Curl

-Rest as Needed b/t Sets-

(No Measure)

3. FOR QUALITY (Optional)

75 GHD Sit-Ups or 50 Strict Toes to Bar*

*Every time you break, 5 Strict Pull-Ups, 10 Push-Ups, 15 Air Squats

(No Measure)

GOAL: Upper Body + Midline focus today. For the max reps, go to burn out each set.

Extra Credit

Metcon (Time)

7-10 SETS

25 Cal Bike or Row

-Rest at Least 2:00 b/t Sets-

(Score is Slowest Time)

GOAL: RPE 10 | Go for it each set.