Announcements

Don’t miss this chance to join a thrilling race for free! We have a limited offer of 20 free tickets for the Spartan and Tough Mudder challenge, where you can showcase your CrossFit skills and have fun. All you need to do is sign up with the code below and you’re in. Hurry up, this offer is valid only for the first 20 people who use it. We appreciate your loyalty and support. Here is your 20-use Spartan ticket code:

O2COMP-76120B

You only have til January 31st to sign up for any race in the calendar year!

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

16-20 Alternating DB Shoulder Press (Moderate)

-Rest 1:00-

12 DB Bent Over (or Low Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)

GOAL: RPE 7 | Last time hitting this shoulder combo this cycle. Remember to pull your elbows back as far as you can on the DB shoulder press. On the bent-over row, we want lats, not biceps. LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 10 MINUTES

MIN 1 – Max Set Strict Pull-Up

MIN 2 – 12-20 Cal Row

(No Measure)

-Rest an Additional 2:00 b/t Part 1 & Part 2-

2.) EMOM x 8 MINUTES

MIN 1 – :45 Max Toes 2 Bar*

MIN 2 – 12-20 Cal Row

*Option for Strict T2B

(No Measure)

-Rest an Additional 2:00 b/t Part 2 & Part 3-

3) EMOM x 6 MINUTES

MIN 1 – :45 Max Distance Farmer’s Carry (Athlete Choice)

MIN 2 – 12-20 Cal Row

(No Measure)

GOAL: RPE 9 | The goal here is to breathe heavy and get a solid pump. We saw this in Week 1, and we said we would see it again. Aim for a higher number on the Cal Row and STICK TO IT! Earn this one. LET’S GO!