CrossFit Mettle and Honor – NC FLEX

Strength

Back Squat (4-8 SETS
3 Tempo Back Squats (20X0))

-Rest 4:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week (on Wednesday). This week, you have an option—you can use it as a deload week to prep for testing next week (perform 4 SETS). OR, you can do 8×3 again if you are feeling good and your recovery has been on point. Either way, we test next week!

Bodybuilding

1.) 3-4 SETS (Checkmark)

12-16 Zercher Squats (Moderate-Heavy)

-Rest 1:30-

8-10 High Box Jumps (30/24)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 1 SET (Calories)

10:00 MAX Cal Bike

(Score is Calories)
GOAL: RPE 10 | 10 minutes. What are you made of? We’ve spent a lot of time on the bike leading up to this point. Give this test a go and track your score. We will see this again this year.