NC FLEX – Fri, Nov 18

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Sumo Deadlift (7-7-7-7-7*)

*Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with…

A1. 10 Strict Toes to Bar

A2. 20 Kneeling Banded Crunches

(Score is Weight)

GOAL: RPE 8-9 | We are going for it this week in our FS. Focus on making this portion the main focus of your workout. The BB is more of an accessory session all week long.


Metcon (Checkmark)

2-3 SETS

14 Alt. DB Twisting Curl (Mod)

21 DB Deficit Push-Ups

28 Heel Elevated Narrow Squats*

*Perform with either no weight or with a light DB held in the goblet position.

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit



5:00 Cardio*

Min 1 / 3 / 5 = Hard Pace

Min 2 / 4 = EZ / Recovery Pace

-Rest 2:00 b/t Sets-

(No Measure)