Announcements

CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS  (Checkmark)

8 Tempo Military Press (30X0)

-Rest 1:00-

12 DB Arnold Press (Mod)

-Rest 1:00-

100 Single Unders

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Last week you’ll see this specific shoulder strength piece. Stick to a single weight on the military press across all four sets. The fatigue should add up, and the last two sets should be a grind.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 6 MINUTES

MIN 1 – 16 Alternating DB Gorilla Rows (Moderate)

MIN 2 – MAX Cal Bike

-Rest an Additional 4:00 b/t Part 1 & Part 2-

2.) EMOM x 6 MINUTES

MIN 1 – 12-15 DB Lateral Raises (Light)

MIN 2 – MAX Cal Row

-Rest an Additional 4:00 b/t Part 2 & Part 3-

3.) EMOM x 6 MINUTES

MIN 1 – 8 DB Strict Press into 8 DB Push Press (Light)

MIN 2 – MAX Cal Bike

(No Measure)

GOAL: RPE 10 | Running this one back all the way from Week 1. The max cals on the rower and bike are ALL OUT efforts. The bodybuilding movement

Extra Credit

FOR QUALITY (Checkmark)

30min Jog or Weighted Walk to cool down the engine after setting it on fire.

(No Measure)