CrossFit Mettle and Honor – NC FLEX
Power Clean (EMOM x 20 MINUTES
2 Power Cleans*)
*Start Moderate and build after every 5th set…
Set 1-5 = Mod
Set 6-10 = Mod-Heavy
Set 11-15 = Athlete Choice
Set 16-20 = Athlete Choice
(Score is Weight)
GOAL: RPE 8 | Low rep EMOM that turns into 40 great reps in 20min. This is a fantastic way to stay time efficient and get your lifting in. Keep the weight moderate for first 10 sets…then increase as needed.
Pick Your Poison…Choose One! (Checkmark)
OPTION 1.) ON A 30:00 RUNNING CLOCK…
Weighted Outdoor Ruck*
*Walk continuously for 30min with a weighted pack or weighted vest.
OPTION 2.) EMOM x 15 MINUTES
MIN 1 – :50 Heavy DBL KB Front Rack Hold
MIN 2 – :50 Jump Rope
MIN 3 – :50 Strict Toes to Bar
None. Rest and Recover!