Announcements
Join us for our Christmas Party Dec 20 6:30pm-9:30pm RSVP here https://facebook.com/events/s/-join-us-for-the-cfmah-christm/8527172684048224/
CrossFit Mettle and Honor – NC FLEX
Strength
3 SETS (Weight)
6 Seated DB Shoulder Press (Heavy)
Rest :15
12 Seated DB Rear Delt Fly (Moderate)
Rest :15
25 DB Lateral Raise (Light-Moderate)
-Rest 2:00 b/t Sets-
(Score is Weight on Shoulder Press)
GOAL: RPE 9 | Last big shoulder pump for this cycle. Really make the lateral raises burn this time around. Don’t leave anything in the tank. LET’S GO!
Bodybuilding
Metcon (Checkmark)
1.) 2-3 SETS
6 Weighted Chin-up (Heavy)
-Rest :15-
12 Supinated Grip DB Curls (Moderate)
-Rest :15-
25 KB Horn Curls (Light-Moderate)
-Rest 3:00 b/t Sets-
(No Measure)
2.) 2-3 SETS
8-12 DB Cuban Press (Moderate)
-Rest 1:30-
12-16 Barbell Upright Rows (Light-Moderate)
-Rest 1:30 b/t Sets-
(No Measure)
Goal: RPE 9 | This is your final biceps and shoulders day for this cycle. Aim to go all in and hit every rep with intensity. If you’ve progressed each week, this should feel like the peak effort and a massive pump.