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

EMOM x 16 Minutes (Weight)

MIN 1 – 6-8 Library Deadlifts (Heavy)

MIN 2 – 1:00 Moderate Cardio

MIN 3 – 12-16 Dead Stop Russian KB Swings (Heavy)

MIN 4 – REST

(Score is Weight on Deadlifts)
GOAL: RPE 10 | Week 6 of 6. This is your last EMOM of the cycle—use it to push your deadlift numbers one last time. You should be gasping for air after each cardio interval, so keep the intensity up and finish this strength session with a pump and a solid sweat. This has a little bit of everything.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

15-20 DB RDLS (Light)

-Rest 1:30-

12/12 DB Step-Ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

15-20 DB Glute Bridges

-Rest 1:00-

20-30 Walking Lunges (DBs Optional)

-Rest 1:30-

1:00 Wall Sit

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 7 | This is a lighter session to cap off the week and this cycle. Focus on form with the RDLs and glute bridges. Push hard on the wall sits and lunges to get the most out of this final session without going too deep into the gas tank. We have a new cycle starting up on Monday!