Announcements

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6-8 Strict Chest-To-Bar Pull-ups

-Rest 1:00-

8-12 Strict Shoulder Press

-Rest 2:00 b/t Sets-

(Score is weight on Shoulder Press)
GOAL: RPE 8 | Back to back upper body days to start the week. Use a band for the chest to bar pull-ups if needed. We are looking for tough, quality sets here but nothing quite close to failure.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-16 DB Bent Over (OR Low Cable) Row (Moderate)

-Rest 1:30-

12-16 Arnold Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

Max Banded (OR Cable) Face Pulls

-Rest 1:00-

12-16 DB Lateral Raises (Moderate)

-Rest 2:00 b/t Sets-

3.) 2-3 SETS

Max Set Strict Toes To Bar

-Rest :30-

Max Set Reverse Crunch

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Some quality back, delt, and core work here. Adjust the volume accordingly based on how you feel after yesterday’s session.