Announcements

**Memorial Day Special Class Announcement!**

Hey CFMAH Family,

We have great news for those who can’t make it to our Saturday Murph event! We will be **open on Memorial Day (Monday)** for a special class. Join us from **7:30 AM to 9:00 AM** and kickstart your week with energy and strength.

🌟 **Limited spots available** – Sign up today to secure your place!

Stay strong,
Your CrossFit Mettle and Honor Team

CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (6 SETS
4 Tempo Bench Press (20X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 3 of 6. The rep scheme and tempo are shifting this week to allow you to keep adding weight from last week while keeping the TOTAL working volume relatively the same. You can go heavier on sets of 4 than you can on sets of 5. LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Neutral Grip DB Bench Press (Heavy)

-Rest 1:30-

8-12/8-12 Single Arm DB Row (Moderate-Heavy)

-Rest 1:30 b/t Sets-

*On the last set of the DB Press, take the set to failure and then grab a lighter pair of DBs and go again. Then switch to a push-up and go to failure one last time.

(No Measure)

2.) 2-3 SETS

8-12 Incline DB Press (30X0)

-Rest 1:00-

Max Reps Close-Grip Chin-ups

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2-3 SETS

16-20 DB (OR Cable) Chest Fly (Moderate)

-Rest 1:00-

Max Reps Banded Dante (Or Low Cable) Row

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Push and pull here for the ultimate pump to start the week. Remember—the reason we are prescribing rep ranges this cycle is so that you can get these sets closer and closer to failure. BIG EFFORT here for BIG GAINS!