NC FLEX – Fri, Nov 25


Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM.

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)


3 Weighted Strict Pull-Ups

9 Strict Dips*

12 KB Goblet Squats (Mod)

*Pause for :01 at top of every dip.

-Quick Rest b/t Sets-

(No Measure)

GOAL: RPE 6-7 | Make the three pull-ups per round very challenging with additional loading. The dips and goblet squats should feel challenging due to the level of control you are demanding out of yourself…not because of the reps or the loading.


Metcon (Checkmark)

2-3 SETS

6/6 Half-Kneeling DB Arnold Press (Mod)

1:00 DB Split Squat Hold (L)

12 DB Bent Over Row (Mod)

1:00 DB Split Squat Hold (R)

24 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

No Additional Work! (No Measure)