NC FLEX – Tue, Nov 15


NC FLEX – Tue, Nov 15

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (7-7-7-7-7
Box Squat*)

*Box Setup is Slightly Above Parallel. Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with…

A1. 10 Perfect Dips

A2. 20 Russian KB Swing (Heavy)

(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

5/5 Slow Plate Around the Worlds

10/10 Pausing Double DB Split Squats (Mod)*

20 Slow Crunches

*Hold the bottom of each SS for a clear :02 count.

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit


8 SETS (:30 ON / :10 OFF)

Tabata 1 – Air Squats

Tabata 2 – Push-Ups

Tabata 3 – Sit-Ups

-Rest 1:00 b/t Tabatas-

(No Measure)