CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


10 Reps of Complex…

1 Rep is…

1 Back Rack Forward Lunge L

1 Back Rack Forward Lunge R

1 Back Squat

SET 1 – Light-Moderate

SET 2 – Moderate

SET 3 – Moderate-Heavy

SET 4 – Moderate-Heavy+

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | THE SPICIEST! This nets out to 30 reps a set. Legs and booty gonna be burning. First set is a warm-up…then get into more challenging loads. For your heavier sets, choose a weight that you can complete without crumbling in the lunge. Sets 2,3 and 4 should all be grueling.


Metcon (No Measure)

1.) 3 SETS

8/8 Staggered Stance DB Romanian DL (Heavy & Slow)

-Quick Rest-

8/8 Single DB Supported Row (Heavy & Slow)

-Quick Rest-

16 Single DB Strict Press (Heavy & Slow)*

*Hold DB Across chest and press OH to full extension.

-Rest as Needed b/t Sets-


50 Strict Pull-Ups or Chin-Ups

50 Strict Dips

50 Strict Knees to Chest

*Complete in any rep/set order to complete all 150 reps.
GOAL: Full-Body mash-up after the brutal lower body work up front. For the RDLs, use double heavy DBs then drop to single DB for the Row and Strict Press (both AHAP). You might use a heavier single DB than you used for the Double DB RDLs. Pull-Ups or Chin-Ups are programmed today but feel free to mix in any grip bodyweight pull. Dips can be performed on bars, rings, or bench.

Mixed Conditioning

Metcon (No Measure)

3-5 SETS

60 Double Unders

30 Mountain Climbers

15 Up-Downs

-Rest Equal Time of Each Set-