Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa
CrossFit Mettle and Honor – NC FLEX
Hang Power Clean
*Use same weight for all 3 movements. After each full set complete 100 Double Unders. Complete 21 of each then 100 Dubs then 15/15/100 then 9/9/100. Recommended weights are 155/105, 135/95, or 95/65.
(Score is Weight)
GOAL: RPE CYOA (Choose Your Own Adventure) — Athlete choice to go either mod/mod-heavy all the way down to light. If you’re looking for more muscle exhaustion go heavier. If you’re looking for more lactate threshold go lighter.
1.) 3 SETS – Full-Body
20/15 Cal Bike or Row
20 DBL DB Romanian DL
20 Box Jumps
20 DBL DB Hammer Curls (Mod)
20 Strict Burpees*
*Step-Down to Plank, Perform a Strict Push-Up, and Stand Back Up.
-Rest as Needed b/t Sets-
2.) FOR QUALITY – Accessory
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
WEEKEND WARRIORS (Checkmark)
ON A 20:00-40:00 RUNNING CLOCK…
Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*
*Weight Vest Optional…
Beginner — No weight
Intermediate — 20lb Vest or Ruck
Advanced — 50lb Vest or Ruck