CrossFit Mettle and Honor – NC FLEX

Functional Strength

Power Clean (EMOM x 20 MINUTES
2 Power Cleans*)

*Start Moderate and build after every 5th set…

Set 1-5 = Mod

Set 6-10 = Mod-Heavy

Set 11-15 = Athlete Choice

Set 16-20 = Athlete Choice

(Score is Weight)

GOAL: RPE 7 | Low rep EMOM that turns into 40 great reps in 20min. This is a fantastic way to stay time efficient and get your lifting in. Keep the weight moderate for first 10 sets…then increase as needed.

Bodybuilding

Pick Your Poison…Choose One! (Checkmark)

OPTION 1.) ON A 30:00 RUNNING CLOCK…

Weighted Outdoor Ruck*

*Walk continuously for 30min with a weighted pack or weighted vest.

(No Measure)

OPTION 2.) 5 SETS

100m Heavy Sled Push (AHAP)

-Rest as Needed b/t Sets-

(No Measure)

OPTION 3.) EMOM x 15 MINUTES

MIN 1 – :50 Heavy DBall Hold

MIN 2 – :50 Jump Rope

MIN 3 – :50 Strict Hanging Knee Raise

(No Measure)

Extra Credit

None. Rest and Recover!