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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

10 SETS*

5 Strict Pull-Ups

10 Hand Release Push-Ups

15 Air Squats

*Option to wear 20lb Vest.

-Rest :30 b/t Sets-

(No Measure)

GOAL: RPE 6

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 Alt. Landmine Rotations (Athlete Choice)

15 Strict Toes to Bar

10 DB Manmakers (Mod)

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

20 Alt. DB Reverse Lunges (Mod)

1:00 Copenhagen Plank (L)

1:00 Copenhagen Plank (R)

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk Outdoors. Nasal Breathing Only.

(No Measure)