CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS* (Weight)

12 Bent Over Barbell Rows (Heavy)

-Rest :10-

Max Reps Supinated-Grip Inverted Row

-Rest 1:30 b/t Sets-

(Score is Weight on Row)

GOAL: RPE 8 | *On your last set, take the barbell row to failure. Then, take some weight off and go to failure again. Then, take some weight off again for one last drop set.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8/8 Single-Arm Landmine Row (Moderate)

-Rest 1:00-

12/12 Single-Arm Bent Over DB (or High Cable) Row (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

16 Banded (or Cable) Lat Pull Down (Moderate)

-Rest :30-

20 Standing Banded (or Cable) Lat Push Down (Moderate)

-Rest 1:00 b/t Sets-

2.) 3 SETS

Max Reps Chin-ups

-Rest 1:00-

16-20 Alternating Cross-body Curls (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Lats, lats, and more lats. There is a little bit of bicep work at the end here, but this is really just a back day through and through. You are going to need some bigger t-shirts after this session. Enjoy!