Announcements

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Sumo Deadlift (4 SETS 
5 Library Sumo Deadlifts )

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Less volume, heavier weight. How strong can you get in just four weeks? Control the barbell to the ground, even on the last rep. Quiet lifting, massive gains.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Back Rack Bulgarian Split Squats (Mod)

-Rest 1:00

10-12 Hamstring Curls on Rower

-Rest 1:00 b/t Sets-

2.) 3 SETS

16-24 Alternating Curtsy Lunges (Mod)

-Rest 1:00-

8-10 Hamstring Curls on Rower

-Rest 1:00 b/t Sets-

3.) 2 SETS

20 Goblet Squats (Light-Mod)

-Rest :10-

25 Jumping Squats

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Smashing legs today with this piece for one last time this cycle. No, that is not a typo—we have 6 total sets of hamstring curls today. Enjoy!

Extra Credit

EVERY 2:30 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-Ups OR Cable Crunches

8-12 Hanging Knee Raises

-No Additional Rest b/t Sets-

(No Measure)