CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5-7 SETS*

2 Hang Power Clean


3 Front Squats (31×1)

*Start moderate and build to heavy

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Goal in the Hang Power Clean is a full and violent extension through the middle of the movement. For each Front Squat, execute with a :03 lower and :01 pauses at the top and bottom. Focus on perfect position of the barbell on the body and an upright torso. Fight against the weight of the bar falling forward as you squat down.


Metcon (No Measure)


25 Strict Burpees

50 Alt KB Curtsy Lunge (Heavy)

50 KB Upright Row (Heavy)

50 KB Heel Taps

50 KB Romanian DL (Heavy)

50 KB Horn Taps

50 Russian KB Swings (Heavy)

50 KB Russian Twist (Heavy)

25 Strict Burpees

*Complete in order. Break up as needed to complete the 50 but try to come back to the KB quickly. Minimal rest b/t movements.
GOAL: Chipper style! Complete in order, break up as needed. For the strict Burpee…step down into plank, push-up, step-up to standing, and jump. Heel Taps are sitting and floating your heels over back and forth over the KB. Horn Taps are in an elbow plank and reaching to the KB about an arm’s length in front of you. For each of these L+R = 1-Rep.

Mixed Conditioning

Metcon (No Measure)


MIN 1 – Max Cal Bike

MIN 2 & 3 – AMRAP of 5 Plate Ground to OH + 7 Air Squats

MIN 4 – Rest