CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (AMRAP – Reps)

Max Strict Chest To Bar Pull-ups

-Rest :30-

12-16 DB Lateral Raises (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure one final time.

(Score Is Total Pull-ups)
GOAL: RPE 8 | Big shoulder and lat pump after this one. For the drop set on the lateral raises, it is ok to hinge and “cheat” those reps a bit as long as you control the DBs on the way down.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

16-20 Alternating DB Step-ups (Moderate)

-Rest 1:00-

8-12 Incline DB Bench (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) EMOM x 12 Minutes

MIN 1 – 12-16 DB Sumo Deadlift (Moderate)

MIN 2 – 16/12 Cal Bike

MIN 3 – 40 Air Squats (AFAP)

(No Measure)
GOAL: RPE 9 | The air squats are AS FAST AS POSSIBLE. Sprint through those 50 reps while hitting full depth at the bottom of each squat and full extension at the top of every rep! Oh, baby—the burn! This is the perfect dose of conditioning for this week.