CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (9-7-5
Tempo Front Squat (20X0)
)

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Deloading how much volume we hit today, but not necessarily the intensity. Build to a tough set of 5 here with the goal of going heavier than what you did last week. This should be the final primer session before we test our 5RM next week. LET’S GO!

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 9 MINUTES

MIN 1 – 25 Situps

MIN 2 – 20 Cal Row

MIN 3 – Max Strict Knee Raises

(No Measure)
GOAL: RPE 9 | Last time seeing this session for this cycle. I am going to miss this combo of movements. The jumping squats should burn and make you want to quit. Don’t give in. 25 reps or bust!