CrossFit Mettle and Honor – NC FLEX

Strength

Back Squat (6 SETS
4 Tempo Back Squats (20X0)
)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6. Our second week hitting sets of 4. Build on the weight from last week and keep the tempo the same throughout the entire session. This should be TOUGH—that is the point.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

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.) 5 SETS

2:00 MAX Cal Bike

-Rest 1:00 b/t Sets-
GOAL: RPE 9 | You are going to have to find a more aerobic pace on the bike this week. This is the ultimate leg pump plus a lung burner. You get it ALL in FLEX. Enjoy.