Announcements

CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Run, Row, or Bike*

Option to perform before or after your workout.

*Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing.

(No Measure)

Functional Capacity

FOR QUALITY (Checkmark)

1 Mile Weighted Ruck*

*Every 2:00 (including at the start and end of the ruck) Perform 10 Rucksack Push-Ups and 10 Rucksack Squats.

(No Measure)

Extra Credit

None. Rest & Recover!