CrossFit Mettle and Honor – NC FLEX

Strength

8-10 SETS (Weight)

10 Tempo Barbell Bench Press (30X0)

-Rest 1:00-

10 Tempo Barbell Row (30X0)

-Rest 1:00 b/t Sets-

(Score is Weight on Bench)

GOAL: RPE 9 | Last chance to deload if you need it. If you feel good, keep pushing. And always respect the tempo. If you are bouncing the bench press off your chest, you are leaving valuable gains on the table.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

12-15 DB (or Cable) Chest Fly (Moderate)

-Rest 1:00-

Max Set Banded (or Cable) Lat Pulldown (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

12 Reps of 1+1/4 Incline DB Press (Moderate)

-Rest 1:00-

Max Set Banded (or Cable) Straight Arm Pulldown (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | One last chance to hit this combo hard. The 1+1/4 Incline DB Press might be my new favorite way to target the chest. Expect to see this in the next cycle! But for now, hit this hard! LET’S GO!