CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (ON A 16:00 RUNNING CLOCK…
Build to a 5RM Front Squat
)

(Score is Weight)

GOAL: RPE 10 | Skipping leg day and weak legs have never been cool. The tempo front squats have been brutal this cycle. Make sure that work pays off today. No tempo, but no bouncing out of the bottom either. Get it! LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

12/12 Bulgarian Split Squat (Moderate-Heavy)

-Rest 1:30-

16/16 Split Stance RDL (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) EMOM x 12-16 MINUTES*

MIN 1 – 20 Alternating DB Reverse Lunges (50/35)

MIN 2 – Rest

MIN 3 – 20/15 Cal Bike

MIN 4 – Rest

(No Measure)
GOAL: RPE 9 | Last time picking your own adventure with this leg burner combination for this cycle. *If you want to bias today’s work towards strength and hypertrophy, perform 4 sets of the split squats and RDLs and 12 minutes of the EMOM. If you want to bias the day toward conditioning, perform 3 sets and 16 minutes of the EMOM.