CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)



*Heavy-Very Heavy loading for all 9 Sets. TNG is allowed but no slamming the bar off the ground.
GOAL: RPE 8-9 | Final week of simple strength mini-cycle. 9 sets of 1-3 reps at a heavy load. Rest plenty between each set!


Metcon (No Measure)

1.) 4 SETS

10/10 DBL DB Long Lunge (Mod)*

-Quick Rest-

10 Slow DBL DB RDLs (Mod)**

*Step back as far as your ROM allows keeping the front foot flat.

**:01 Pause at the top and bottom.

-Rest as Needed b/t Sets-

2.) 1 SET*

Accumulate 3:00 in Weighted Dead Hang

-Rest as Needed-

Accumulate 3:00 in Weighted Wall Sit

-Rest as Needed-

Accumulate 3:00 in Weighted Glute Bridge

-Rest as Needed-

Accumulate 3:00 in Weighted Ring FLR or Plank

*Choose a weight for each that really pushes you to make it to 1:00. If you break, the clock stops. 3:00 must be earned in each position.

FOCUS: Lower body (posterior), odd object static holds, & grip.

Mixed Conditioning

Metcon (No Measure)




Cal Row or Cal Bike*

*Rest EQUAL time after each effort. For example…if the 40cal row takes you 2:00, rest 2:00 before starting the 30cal row.