CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

2 SETS*

21-15-9

Incline Bench Press (Heavy)

Strict Chin-Ups

*Complete 21 of each, 15 of each, then 9 of each. Rest and repeat.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6-7 | Weight should be heavy enough on the Incline BP that it could force breaking up the set of 21 or set of 15.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper Body

10 Plate Front Raises

Immediately Into…

20 Plate Presses

Immediately Into…

Max Plate Gun Hold

-Rest as Needed b/t Sets-

2.) 3 SETS – Lower Body

15/15 DB Farmer Narrow Split Squat (Mod)*

30 Banded Pull-Thrus

*Setup in a short lunge stance.

-Rest as Needed b/t Sets-

3.) FOR QUALITY – Accessory*

50 Slow Jefferson Curls (Mod)

50 Strict Toes to Bar

*Break up as needed to complete the total reps.

(No Measure)

Extra Credit

Metcon (No Measure)

No Additional Work!