CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (8 SETS
3 Weighted Pull-ups (20X0)
)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | The last few sets here should be a GRIND. Make sure you resist the temptation to kip or use your hips to get your chin over the bar. These are strict, with some control (2-second negative) on the way down.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Bent Over Barbell Row (Moderate-Heavy)

-Rest 1:30-

8-12 Incline Barbell Bench (Moderate-Heavy)

-Rest 1:30 b/t Sets-

*On the last set of the Barbell Row, take the set to failure, then take some weight off and go again. Then, take some additional weight off and go to failure one last time.

(No Measure)

2.) 2-3 SETS

12-16/12-16 Half-Kneeling Single-Arm Banded (Or Cable) Lat Pulldown (Heavy)

-Rest 1:30-

Max Reps DB Floor Press (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

8-12/8-12 Tempo Single Arm Landmine Row (30X0)

(Moderate)

-Rest 1:30-

16-20 Alternating Top Down DB Bench Press (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | This day is JAM-packed, and it is such a great pump sesh. Adjust the number of sets accordingly and stay intentional through every set. If you feel yourself fizzling out toward the end of the session, cut back on the number of sets, but make the sets you do count!