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CrossFit Mettle and Honor – NC FLEX

Strength

Deadlift (8 SETS
3 Library Deadlifts (Heavy)
)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 6 of 6. How strong can you get in six weeks? Pretty strong if you have been putting the work in. Make this final session count. Next week we test!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Zercher Reverse Lunge (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

12-16 DB Romanian Deadlift (RDL) (Heavy)

-Rest 1:30-

16-20 DB Goblet Cossack Squat (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

3.) EMOM x 12 MINUTES

MIN1 – Max Set Hanging Knee Raises

MIN 2 – Max Set Kipping Toes To Bar

MIN 3 – REST

(No Measure)
Goal: RPE 9 | Final time through this leg circuit—get the most out of every movement. Add a few more reps, or challenge yourself with a bit more weight. Finish strong and make every set count!