CrossFit Mettle and Honor – NC FLEX

Functional Strength

Bench Press (1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep )

(Score is Weight)

-Rest as Needed b/t Part 1 & 2-

Deadlift (2.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep )

(Score is Weight)

GOAL: RPE 8-9 | Let’s test a few triples, shall we? Two core lifts in the FLEX…set a 15:00 clock and build quickly but carefully to a 3RM in each.

Bodybuilding

Metcon (Checkmark)

2-3 SETS

12 Alt. DB Twisting Curls (Mod)

24 Russian Twists

12 Slow DB Sumo Deadlift (Mod)

24 Banded Tricep Extension

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

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

(No Measure)