CrossFit Mettle and Honor – NC FLEX

Strength

8-6-4 (Weight)

Double Overhand No Hookgrip Deadlift

-Rest :30-

Box Jumps (30/24)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 10 | How heavy can you go with this challenging set-up on your grip? This is the last time you’ll be seeing this piece this cycle. Hold on and go for it on the final set of 4 reps.

Bodybuilding

Metcon (Checkmark)

1.) 4-5 SETS

12-16 Pendlay Row (Moderate)

-Rest :10-

12-16 DB Chest Supported Row (Moderate)

-Rest :10-

Max Reps Feet Elevated Inverted Row

-Rest :10-

Max Reps Banded (OR Cable) Lat Pull Down

-Rest :10-

Max Reps Banded (OR Cable) Straight Arm Lat Push Down

-Rest 4:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-12 Incline Supinated-Grip DB Curl (Moderate)

-Rest :30-

8-12 Seated DB Hammer Curl (Moderate)

-Rest :30-

12-16 Incline Pronated-Grip DB Curl (Light)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | One final time getting after this Giant Set to light up the back and lats for this cycle. This is how we build a wide, thick back—high volume, quality reps, taken close to failure and building week over week. LET’S GROW!