CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Run, Row, or Bike*

*Pace should be in or around ‘Zone 2’ range, 70-80% of you max heart rate. This is 30:00 of continuous work. Prioritize nasal breathing.

(No Measure)

Bodyweight Movement Flow

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 Strict Burpees*

10 Perfect Box Jumps

20 Alt. Plank Shoulder Taps (Slow)

40 Single Unders**

*Step back to plank, push-up, step-up, repeat.

**Use a heavy rope if available.

(Rounds + Reps)

Extra Credit

Metcon (Checkmark)

2-3 SETS FOR QUALITY

10 Strict Toes to Bar

20 Alt. Landmines Rotations (Light & Slow)

1:00 Bar Dead Hang

-Rest as Needed b/t Sets-

(No Measure)