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

8 SETS (Weight)

8 Tempo Heels Elevated Back Squat (30X0)

-Rest 1:00-

8 Hamstring Curl On Rower

-Rest 1:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 5. of 6. You probably don’t want to see this combo ever again, but I promise you the gains will be worth it. Maintain the tempo, and if you need to, scale back the volume to 4 sets. Next week, we finish with the full 8 sets again!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

12-15 DB RDL (Moderate-Heavy)

-Rest 1:00-

16/16 Poliquin Step Up (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

10-15 Medicine Ball Glute Bridge

-Rest 1:00-

16-20 Reverse Alternating DB Lunge (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Crush. The. Legs. Even if you scaled back to 4 sets on the FLEX STRENGTH, I want you to get after this combo like it’s the last time you’ll see these movements this cycle.