CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (IN ABOUT 15-20 MINUTES…
Build to a 3-Rep Front Squat
)

(Score is Weight)

GOAL: RPE 10 | Saving the squat for the final test of the week is a brutal way to do it, but this is what we did the entire cycle, so you are WELL PREPARED. No bouncing out of the bottom here! Get it done!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10/10 DB Split Squat (Heavy)

-Rest 1:30-

12 Hamstring Curl on Rower

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12/12 Landmine Single-Leg Deadlift (Heavy)

-Rest 2:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

Max Set Hanging Knee Raises

-Rest 1:30-

12-15 Reverse Crunches

-Rest 1:30 b/t Sets-

(No Measure)
Goal: RPE 9 | Last leg day of the week and the cycle. Next week is a deload, so feel free to let it loose here.