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

4 SETS (Weight)

6-8 Seated Barbell Shoulder Press (Heavy)

Rest 1:30

8-12 Barbell Bicep Curls (Moderate)

Rest 1:30

15-20 Hanging Knee Raises

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)
GOAL: RPE 10 | Week 6 of 6. This week, it’s time to push for the heaviest weights of the cycle on the shoulder press. Keep the focus on strict form for bicep curls, and don’t rush through the reps. This is your final week—end with a solid upper body burn.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8-12 DB Skull Crushers (Drop Set)*

-Rest 1:30-

8-12 Incline DB Curls (Moderate)

-Rest 1:30-

12-15 DB Lateral Raises (Moderate)

-Rest 1:30 b/t Sets-

*Perform 8-12 reps with a moderate weight, then drop the weight by 20-30% and continue until failure.

(No Measure)

2.) 3 SETS

12-15 DB Arnold Press

-Rest 1:30-

Max Set DB Push-Ups

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 |This is the last time to test your arms and shoulders. Aim for max intensity on the drop sets and Arnold press. Push-ups should go to failure. Boulder shoulders here! LET’S GO!