CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (9-7-5-9-7-5
Tempo Front Squat (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 3 of 6. Finish with a heavier set of 5 than what you’ve hit over the past two weeks. The tempo is slightly more forgiving, so it shouldn’t be a problem. Remember, there should still be ZERO bounce out of the bottom.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 DB Walking Lunge Steps (Moderate-Heavy)

-Rest :30-

16 Heels-Elevated Goblet Squat (Moderate-Heavy)

– Rest :30-

25 Jumping Squats

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 12 MINUTES

MIN 1 – 25 Situps

MIN 2 – 20 Cal Row

MIN 3 – Max Strict Knee Raises

(No Measure)
GOAL: RPE 9 | Since you loved this piece so much from Week 1, we are running it back. Note the short rest between movements—no dilly-dally here. Those 3 SETS should feel like a serious leg pump and a conditioning piece all in one. Enjoy!