CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

AMRAP x 20 MINUTES

35 Cal Bike*

100m KB Farmer Carry (Mod-Heavy)

*Roughly about 2:30-3:00 worth of effort at mod pace.

(No Measure)

GOAL: RPE 6 | Sweaty and sustainable. Breath and grip.

Bodyweight Movement Flow

Metcon (Time)

3 SETS*

15 Burpees

75 Double Unders

50 Air Squats

25 Push-Ups

15 Burpees

*Option to wear 20lb vest

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 9 | Turn up the heat a little bit here. Push hard to try to beat your time each round.

Extra Credit

None. Rest and Recover!