NC FLEX – Fri, Oct 7

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (ON A 30:00 RUNNING CLOCK…
Build to a Heavy 4-Rep Deadlift*)

*FOCUS: Deadlift…retest time for the heavy 4-Rep!

GOAL: RPE 8-9 | 30:00 to work on the DL. Same strategy as the BS. Take a conservative approach warming-up then I would recommend hitting doubles or singles until you feel you are at your 4-Rep territory. Try not to make more than 2 attempts at your heaviest lifts.

TIME: 30 Minutes


Metcon (Checkmark)

1.) 2 SETS

20 Slow DB Hip Thrusts (Mod)*

1:00 Ring FLR

*Hold glute squeeze at the tops for :02 every rep.

-Rest as Needed b/t Sets-

(No Measure)

2.) 2 SETS

10/10 Alt. Front Foot Elevated DB Farmer Lunge

1:00/1:00 Bottom of Lunge Hold

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS

Max Strict Toes to Bar

Immediately Into…

Max Russian Twists

-Rest as Needed b/t Sets-

(No Measure)

Mixed Conditioning

Metcon (Checkmark)



3:00 Max Cal Row

-Rest 3:00 b/t Sets-

*80-90% Every Set. Goal is to beat your cals every set.

(No Measure)