Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

6-8 Barbell Bench Press (Fat Gripz Optional)

Rest 2:00

8-12 Bent Over Barbell (OR Low Cable) Rows (Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Bench Press)
GOAL: RPE 10 | Week 5 of 6. It’s your final shot at these big compound movements, so hit that bench press heavy and explosive. Get after it with the bent-over rows, focusing on lat engagement throughout every rep. You’ve built up strength over the cycle, so now it’s time to really test it.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 Incline DB Pronating Press (Moderate)

-Rest 1:30-

12-15 Banded Pull-Ups (OR Lat Pulldowns) (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12-15 DB (OR Cable) Chest Flys (Moderate)

-Rest 1:30-

12/12 Single Arm Landmine Rows (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

Max Set Tempo DB Push-ups (22X0)

-Rest 1:30-

12-15 Face Pulls (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | You’ve seen these movements before, so now it’s all about pushing past the limits. Increase your weight or reps to get the most out of the final week. Leave the gym knowing you hit every muscle group hard. The pump is going to be unreal!