Announcements Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday. CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (3 Rounds for weight) 3 SETS 10 DBL Seated Arnold Press (Mod-Light) Immediately Into… 20 DBL DB Bent Over Row (Mod-Light) Immediately Into… Max Single DB Strict Press (Mod-Light)* *Hold DB Across Chest -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Moderately-lightweight…should not be very challenging. Use a primer for the workout below. Bodybuilding Metcon (Time) FOR TIME 10-9-8…1 DB Up-Down* 20-18-16…2 DBL DB Hang Power Clean 50-45-40…5 Double Unders *Start from standing w/ DBs at sides, then drop down to plank position and back up to...
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