Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

5 SETS

1:30 Sled Walk or Push (Heavy)

10 Bench Press (Increasing)*

*Start Heavy and Increase Each Set. All reps must be done unbroken. Sled must move continuously.

-Rest as Needed b/t Sets-

GOAL: RPE 8 | Load up and pump up.

Bodybuilding

Metcon (Checkmark)

EMOM x 21 MINUTES

MIN 1 – :20 Cardio Sprint / :30 EZ Cardio

MIN 2 – :50 DBL KB Front Rack Hold (Mod)

MIN 3 – 1 Round of Cindy*

*Must complete before the :50 mark each minute.

1 Round of Cindy is…

5 Pull-Ups

10 Push-Ups

15 Squats

(No Measure)

GOAL: RPE 8 | First round gonna feel smooth as ice…after that, not so much.

Extra Credit

FOR QUALITY (Checkmark)

100 Strict Dips

(No Measure)