CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (8 SETS
3 Tempo Front Squat (30X0))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 6 of 6. Last tough squat session of this cycle. Put the work in, and get ready for some major wins next week! Yes—the tempo is still a non-negotiable this week.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10/10 Single KB Offset Reverse Lunge (Heavy)

-Rest 1:30-

8/8 Single-Leg Hamstring Curl on a Med Ball

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

8-12 Barbell Romanian Deadlift (RDL) (Heavy)

-Rest 2:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

16-20 Heels-Elevated KB Goblet Squats

-Rest 1:30-

12-15 Reverse Crunches

-Rest 1:30 b/t Sets-

(No Measure)
Goal: RPE 9 | Last leg day for this cycle! Go out with a bang and push for max weight or reps on each exercise. It’s your final push before testing 3RMs next week and dialing down the volume as we finish up another cycle.