CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Distance)

5 SETS

5:00 Bike for Distance

-Rest 1:00 b/t Sets-

(Score is Distance)

GOAL: RPE 7 | Aerobic Capacity. Each set should feel challenging to sustain the pace but doable for 5:00. All 5 sets should be the same or very close to the same distance.

Bodyweight Movement Flow

Metcon (Checkmark)

3-5 ROUNDS FOR QUALITY

50 Double Unders

40 Squats

30 Sit-Ups

20 Hand Release Push-Ups

10 Wide Grip Pull-Ups

(No Measure)

GOAL: RPE 7 | Full-Body Bodyweight Capacity. Strict and precise. Looking for complete control of each movement. Not for time.

Extra Credit

Metcon (Checkmark)

20 SETS*

:20 ON SPRINT / :40 OFF REST

*Cardio choice. Must choose a pace that you can maintain throughout 20 sets but should be very, very challenging.

(No Measure)

GOAL: RPE 9 | Sprint Work.