NC FLEX – Sat, Nov 11

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (5 SETS 
3 Tempo Back Squats (10X0))

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 10 | Dropping the tempo again here for another chance to max out. Just remember — no bouncing out of the bottom. We want to build to a heavy, but not sloppy set of three.


Metcon (Checkmark)

1.) 3 SETS

8/8 Double DB Tempo Split Squat (30X0)

-Rest 1:00-

10/10 Staggered Stance DB RDL

-Rest 1:00 b/t Sets-

2.) 2 SETS

8/8 Double DB Step Up (Not Alternating, Mod-Heavy)

-Rest :30-

10-12 Hamstring Curls on Rower

-Rest :30-

25 Jumping Squats

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | One final BIG LEG DAY to wrap up the week. This is the final day of the cycle, so if you are feeling beat up, take this down to an RPE 5 or 6 and knock down the sets to 2 SETS a piece. We are going right into the next micro-cycle on Monday.

Extra Credit

No Additional Work. Get ready for a new cycle starting on Monday!