Announcements

🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉

Join us for the Hero WOD Loredo as we do every year. See you there! 💪

CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (IN ABOUT 12-15 MINUTES…
Build to a 3-Rep Max Weighted Pull-up
)

(Score is Weight)

GOAL: RPE 10 | Last test this cycle—let’s go! Make sure the chin is getting over the bar for these reps to count.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

6-8 Bent Over Barbell Row (Moderate-Heavy)

-Rest 1:30-

6-8 Incline Barbell Bench (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2 SETS

8-12/8-12 Tempo Single Arm Landmine Row (30X0)

(Moderate)

-Rest 1:30-

16-20 Alternating Top Down DB Bench Press (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 7 | Again, we are doing just enough here to get a solid pump in and feel good. The goal is to deload and feel fresh going into next week. LET’S GO!