NC FLEX – Tue, Nov 22


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 (Weight)


5 Reps of Barbell or DB Complex:

1 Rep is…

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

*Start Mod-Light and increase gradually with each set. All sets must be performed unbroken. Superset each set with…

A1. 30 Alt. Banded Deadbugs

A2. 30 Glute Bridge-Ups

(Score is Weight)

GOAL: RPE 6-7 | This is NOT for time. Think about crisp and clean movements with the barbell or the DBs that flow into one another.


Metcon (Checkmark)

1.) 2-3 SETS

12 Incline DB Bench Press (Mod)

24 DB Bent Over Flys (Light)

-Rest as Needed b/t Sets-

2.) 2-3 SETS

12 DB Romanian DL (Mod)

24 Alt. DB Slides (Light)*

*Setup in plank position with single DB outside of hand placement. Reach across with opposite hand and move DB to outside of other side. Each time the DB moves is 1-Rep.

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

No Additional Work! (No Measure)