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 | No drops sets today, even though we did them last time we saw this combo. We want some quality movement to work the lats here, but not so much that it bleeds into tomorrow’s 5RM deadlift.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 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.) 2-3 SETS

16 Banded (or Cable) Lat Pulldown (Moderate)

-Rest :30-

20 Standing Banded (or Cable) Lat Pushdown (Moderate)

-Rest 1:00 b/t Sets-

2.) 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 7 | You have a 2-3 set option again for all the supersets in today’s bodybuilding piece. We want to work today, but not so much that it bleeds into tomorrow. LET’S GO!