NC FLEX – Wed, Sep 6

CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-10 Incline Barbell Tempo Bench (30X0)

-Rest 1:30-

8-10/8-10 Single Arm Supported DB Tempo Row (30X0)

-Rest 1:30 b/t Sets-

(Score is Weight of Bench)

GOAL: RPE 8 | This should be a TOUGH upper body push/pull combo, but leave some room to get heavier in weeks to come. If you don’t have access to an adjustable bench, stack a few plates under a flat bench for a slight incline. We are looking for a 15-30 degree incline tops. The rest intervals and 3-second tempo are non-negotiables. We want quality time under tension for maximum gains.


Metcon (Checkmark)

1.) 4 SETS

10-12 Banded Wide-Grip Pull-Up OR Cable Lat Pulldown (Mod-Heavy)

-Rest :10-

15 DB Pullover OR Straight-Arm Lat Pulldown (Mod-Heavy)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

8 Barbell Curls (Heavy)

-Rest :10-

12 Incline DB Hammer Curls (Mod-Heavy)

-Rest :10-

16 Single DB Curls* (Mod)

-Rest 1:30 b/t Sets-

*Hold the DB like a chalice with both hands cupped over a single head of the DB.

(No Measure)

GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here and set your space up so you can move from one movement to the other in the allotted rest period.

Extra Credit


800m Run

-Rest 1:30 b/t Sets-

(Score is Slowest Time)

GOAL: Start at a conversational pace and build to a moderate pace while focusing on breathing and staying relaxed. Don’t lose the engine while you work on the chassis.