CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


10/10 DB Suitcase Forward Lunges (Mod)

20 Double DB Snatch (Mod)*

20 DB Push Press w/ Slow Lower (Mod)

*Perform in sumo stance

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | This is going to burn. Use a pair of DBs that you can get at least 7-10 reps of snatch and push press done without breaking. If you feel like going heavier on the lunges then coming down on the snatch and push press…all good. You could also go lighter today on this and turn it into a real lung scorcher. Choose your adventure!


Metcon (No Measure)

1.) 3 SETS

Max Rep of DB Bench Press (Heavy DBs)

Immediately Into…

1:00 Diamond-Hand Plank*

*Active press the entire 1:00

-Rest as Needed b/t Sets-

2.) 4 SETS

8-12 Tempo EZ Bar Curls (2121)*

-Rest 1:00-

8-12 Tempo Bar Dips (2222)**

-Rest at Least 2:00-

*Use a weight that you can control for all 10 reps but makes you WORK…moderate.

**:02 all around for the dips for all reps, break up the set as needed to complete with the prescribed tempo.
GOAL: A classic BB day to wrap up another great week…if you’re not smashing your chest and arms are you even bodybuilding? Have fun with this one and try to beat or match your numbers on the heavy DB bench every round.

Mixed Conditioning

Metcon (No Measure)


Walk or Hike Outdoors…try to find some hilled or uneven terrain. Weight vest or weighted pack optional.