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CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (8 SETS
3 Weighted Pull-up )

-Rest 1:30 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 6 of 6. Use this session to determine what a goal 3RM will be next week. We want 24 TOUGH reps here. LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) AMRAP x 5 MINUTES

Strict Pull-ups*

(Score Is Reps)

*Start with a max set, then chip away for as many reps as possible in 5 minutes. Keep these reps CLEAN! *Start with a max set, then chip away for as many reps as possible in 5 minutes. Keep these reps CLEAN! No kipping, and the chin must get over the bar for each rep.

2.) 3-4 SETS

8-12 1+1/4 DB Bench Press (Moderate)

-Rest 1:30-

12-16 Barbell Bent Over Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 3 SETS

12/12 Single-Arm Landmine Row (Moderate)

-Rest 1:00-

12-16 Incline DB Bench (Moderate-Heavy)

-Rest 1:00-

20 Banded (OR Cable) Straight-Arm Pulldown (Moderate)

-Rest 3:00 b/t Sets-

(No Measure)
Goal: RPE 9 | Final round of lat and chest work, so give it everything. Track your AMRAP progress, go heavy, and keep your form strict for every single movement. This session is about leaving it all out there.