CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


7 Hang Power Clean

Immediately Into…

7 Push Press

Immediately Into…

1:00 Front Rack Hold

*Use the same Mod-Heavy weight for all 5 sets. Every set should be challenging but doable.

-Rest 2:00 b/t Sets-
GOAL: RPE 8-9 | Fun little complex here! You’ll be breathing heavy from the HPC and PP making that front rack hold extra spicy. You want to use a weight for every set that challenges you on the 6th and 7th lift of each movement. For the front rack hold, try to keep the bar high on your shoulders…do not let it drift down.


Metcon (No Measure)

1.) 3 SETS*

Max Reps of DB Complex…

2 DBL DB Hammer Curl


2 DBL DB Wide Shoulder Press


2 DBL DB Curl


2 DBL DB Wide Shoulder Press

-Rest as Needed b/t Sets-

*Use a moderate-light weight for all sets.

2.) 3 SETS

Max Reps of DB Rolling Tricep Extension (Mod)

-Rest 1:00-

Max Reps of Single DB Crush Curl (Mod)

-Rest 3:00 b/t Sets-


100 Reps of Crunches**

100 Tuck Rocks

200 Banded Curls

*Break up into any reps or sets as needed to complete all 400 reps.

**Perform across a medball or bosu ball. Goal is long extension of abdominals into crunch.
GOAL: Arms + Abs and everything we love about NCFLEX in today’s big bodybuilding SMASH. Big volume today on our show muscles with a few new fun looks. For the Wide Shoulder Press, palms face forward while arms are held at right angle (or slightly in). Your whole upper body will be BURNING from this complex.

Mixed Conditioning

Metcon (No Measure)


Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional

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