CrossFit Mettle and Honor – NC FLEX

Strength

Deadlift (6 SETS
4 Library Deadlifts (Moderate-Heavy)
)

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 4 of 6. Even if it’s a small jump, make a jump from the weight used last week. Keep the reps under control, and don’t take more rest than what’s prescribed. The second half of the cycle here—let’s get strong!

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 | Here’s your chance to build on Week 2’s session. Aim to increase either reps or weight, especially on the Zercher lunges. The core EMOM will challenge you, so push yourself but stay controlled—make each rep count. It is going to burn.