NC FLEX – Fri, Mar 8

CrossFit Mettle and Honor – NC FLEX


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 | Who doesn’t love a good drop set? *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.


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 | Big lats, wide back, good shoulder health. There is much to gain from working out your lats! Let’s get after this one today. We will see this combo one more time this cycle.