CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (10-8-6-15+)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6. The first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. This means the final set should be done with something slightly lighter than what you used for the set of 10. The goal is 15-20 reps on that final set, which is especially brutal on the front squat. Enjoy!

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

4-6 Weighted Chin-ups (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3-4 SETS

16-20 DB Walking Lunge Steps (Moderate)

-Rest 1:00-

8-12 DB Chest Press, 1+1/4 Reps (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) EMOM x 12 MINUTES

MIN 1 – 12-16 Alternating DB Curtsy Lunges

MIN 2 – Max Cal Bike or Row

MIN 3 – Rest

(No Measure)
GOAL: RPE 9 | This is about as much of a “”leg day”” as you are going to get in a full-body split. Enjoy!