CrossFit Mettle and Honor – NC FLEX

Aerobic Conditioning

Metcon (Checkmark)

3 SETS

3:00 Cardio Choice

100m KB Farmer Carry (Mod-Heavy)

3:00 Cardio Choice

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 6 | Sweaty and sustainable. Breath and grip.

Bodyweight Movement Flow

Metcon (Time)

3 SETS*

15 Burpees

75 Double Unders

50 Air Squats

25 Push-Ups

15 Burpees

*Option to wear 20lb vest

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 9 | Turn up the heat a little bit here. Push hard to try to beat your time each round.

Extra Credit

None. Rest and Recover!