Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

5 Pause Front Squats (22X0)

Rest 2:00

8-12 DB RDL (Heavy)

-Rest 3:00 b/t Sets-

(Score is Weight on Squats)
GOAL: RPE 10 | Week 5 of 6. Your final squat session of the cycle—embrace the burn. Hold that pause for full time and go heavier than before. DB RDLs should hit the hamstrings hard—push it to failure on the final set to end strong.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8 Library Sumo Deadlifts

-Rest 1:30-

10/10 Glute Dominant Step-ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12/12 DB Bulgarian Split Squats (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

15-20 DB Sumo Stance RDL

-Rest :15-

20-30 Jumping Squats

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Sumo deadlifts are your key focus here, so drive through the glutes and go heavier if possible. Keep pushing hard through the Bulgarian split squats—this is your last chance to really build unilateral strength in those legs. Let’s finish this week STRONG.