Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

6-8 Seated Barbell Shoulder Press (Heavy)

Rest 1:30

8-12 Barbell Bicep Curls (Moderate)

Rest 1:30

15-20 Hanging Knee Raises

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)
GOAL: RPE 9 | Week 4 of 6. Time to increase the weight on the shoulder press if you’re feeling strong after two tough days of training. Focus on perfect form during curls, keeping tension on the biceps throughout the entire rep. Let’s push through to finish each set strong—shoulders and arms will feel the heat today!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8-12 DB Skull Crushers (Drop Set)*

-Rest 1:30-

8-12 Incline DB Curls (Moderate)

-Rest 1:30-

12-15 DB Lateral Raises (Moderate)

-Rest 1:30 b/t Sets-

*Perform 8-12 reps with a moderate weight, then drop the weight by 20-30% and continue until failure.

(No Measure)

2.) 3 SETS

12-15 DB Arnold Press

-Rest 1:30-

Max Set DB Push-Ups

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Intensity is the name of the game. Make sure you’re squeezing out every last rep on those drop sets—this is where the real gains happen. The Arnold press should challenge your shoulders and arms, so get ready to bring it with those DB push-ups to finish with a solid pump.