NC FLEX – Fri, Aug 4

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (12-10-8*

*Pausing Deadstop Deadlift

Bar pauses above the knee and must come to a full stop on the ground. Start Moderate-Light and build to Moderate.

(Score is Weight)

GOAL: RPE 6 | Control, control, control, control. I do not care about the speed (or loading) here…just make sure you hold the positions.


Metcon (Checkmark)

1.) 3 SETS

15 Single DB Feet Elevated Sumo Squats (Mod)

Immediately Into…

10/10 Plate Around the Worlds (Mod)

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

20 Alt. DB Curtsy Squats (Mod)

Immediately Into…

20 Alt. DB Front Raises (Mod)

-Rest as Needed b/t Sets-

(No Measure)

3.) FOR QUALITY (Optional)

75 Strict Dips

75 Strict Knee Raises*

*Perform from ‘top of the dip’ position.

(No Measure)

GOAL: Lower Body + Shoulders. Mayor of Trap City with those DB Front Raises. Also…dips are underrated. Do more dips.

Extra Credit

None. Get some more steps in…30min chill walk or 30min recovery flow.