CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (AMRAP – Reps)

Max Strict Chest To Bar Pull-ups

-Rest :30-

12-16 DB Lateral Raises (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure one final time.

(Score Is Total Pull-ups)
GOAL: RPE 8 | Big shoulder and lat pump after this one. If you cannot do more than 4 strict CTB pull-ups, do a max set of chin-over-the bar pull-ups. If you cannot do at least 6 pull-ups, perform 4 tough, slow negatives.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

16-20 Alternating DB Step-ups (Moderate)

-Rest 1:00-

8-12 Incline DB Bench (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) EMOM x 12 Minutes

MIN 1 – 12 Strict Burpees

MIN 2 – 16/12 Cal Row

MIN 3 – 20 Sit-ups

(No Measure)
GOAL: RPE 9 | Adding another perfect dose of conditioning for this week. The strict burpee means we are looking for a good push-up with every rep. Adjust the reps accordingly.