Announcements

🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉

Join us for the Hero WOD Loredo as we do every year. See you there! 💪

CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (3 SETS
5 Tempo Front Squats (20X0))

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 6 | We are going to be hitting the quads with some heel-elevated front squats next cycle. Use this session as a primer, and get those legs ready to GROW!

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

12/12 Zercher Reverse Lunges (Moderate-Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 15 MINUTES

MIN 1 – :45 Cal Row or Bike

MIN 2 – 15-20 Push-Ups

MIN 3 – 20-25 Sit-Ups

(No Measure)
GOAL: RPE 6 | Finishing this cycle with one last touch on the Zercher lunges and some light conditioning as we gear up for Monday. We made some serious strength gains over the past six weeks. Next cycle, we focus on GROWING!