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

3-4 SETS (Weight)

8-10 DB Bench Press (Heavy)

-Rest 1:00-

6-8 Weighted Chin-Ups (Moderate)

-Rest 1:00-

8-10 Seated DB Shoulder Press (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Bench Press)
GOAL: RPE 10 | Week 6 of 6. This is the last week of the cycle—time to go heavy and leave nothing in the tank. You should aim to set new benchmarks for the DB bench and chin-ups. Keep transitions quick to maintain intensity, and challenge yourself to hit your heaviest weights yet. Finish strong!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

1:00 Max Reps Bar Dips (Weighted, if possible)

-Rest 1:00-

Max Set Wide-Grip Banded Pull-ups (OR Cable Lat Pulldowns)

-Rest 1:00-

15-20 DB Lateral Raises

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

16-20 Single DB Close-grip Push-ups

-Rest 1:00-

12-15 Supinated-Grip Incline DB Curls

-Rest 1:00-

16-20 Seesaw Alternating Dumbbell Front Raise (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Time to push past your previous limits. Max out your reps on the dips and pull-ups. You’ve built a foundation over the past few weeks—now capitalize on it. Feel the burn on every set and don’t be afraid to hit failure. LET’S GO!