NC FLEX – Fri, May 26


Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (3 Rounds for weight)


10 DBL Seated Arnold Press (Mod-Light)

Immediately Into…

20 DBL DB Bent Over Row (Mod-Light)

Immediately Into…

Max Single DB Strict Press (Mod-Light)*

*Hold DB Across Chest

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Moderately-lightweight…should not be very challenging. Use a primer for the workout below.


Metcon (Time)



DB Up-Down*


DBL DB Hang Power Clean


Double Unders

*Start from standing w/ DBs at sides, then drop down to plank position and back up to standing…this is one rep.

(Score is Time)

GOAL: RPE 9 | Attack this like a workout for time…because it is 🙂

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)