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)

8-10 Weighted Dips (Heavy)

Rest 1:30

12-15 Chest-Supported DB Rows (Moderate)

Rest 1:30

8-10 Incline DB Press (Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Weighted Dips)
GOAL: RPE 10 | Week 6 of 6. This tri-set is all about building on your numbers from Week 4. Go heavier on the dips and incline press. Keep the intensity high and get ready to feel the upper body pump—finish your chest and back work with everything you’ve got!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 Decline (OR Glute Bridge) DB Press (Moderate)

-Rest 1:30-

1:00 Max Set Pull-ups

-Rest 1:30-

Max Set DB Floor Press (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 DB Rows (Moderate)

-Rest 1:30-

12-15 Hammer Curls (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Max out your final bodybuilding session of the cycle. Go all out on pull-ups and floor presses. Focus on form, but push yourself to failure. You’ve been working hard—now finish strong.