CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 10-8-6-4-10*

Bench Press

*Build to a heavy 4 then lower load back down to match your first set of 10.

2.) 2-3 SETS

16 Alt. Seesaw Bent Over Row (Heavy)*


:30 Max Reps Single DB Bench (Heavy)

*Raise one arm as the other lowers. 8 reps each arm for 16 total each set.
GOAL: RPE 6-7 | Bench, Back, Bis, and Tris on the menu today for your Saturday. For the Bench Press…you have the option for going for MAX REPS instead of the final set of 10. If you feel like pushing the chest a bit more, hit a max set at a weight you are confident you can move for 10-12+ reps. Enjoy the pumps!


Metcon (No Measure)

1.) 4xMax Reps

Alt. DB Twisting Curl (Heavy)*

*Superset with Max Reps of Light EZ Bar Curl…goal is 15+

-Rest as Needed b/t Sets-

2.) 4xMax Reps

EZ Bar Skull Crushers (Heavy)*

*Superset with Max Reps of Diamond Push-Ups…goal is 15+

-Rest as Needed b/t Sets-


100 Weighted Crunches (Heavy)*

50/50 Single Band Tricep Extension

50 Slow Banded Curls**

*Break-up as needed to complete all 100 reps.

**:01 Pause at the top of each rep.
GOAL: Heavy into light and fast for the arms today. I want you to feel the squeeze of the heavy reps…especially the final few before transitioning to the light and fast reps. For the weighted crunches, use a DB across your shoulders…do not let it roll down your body as you perform the crunch.

Mixed Conditioning

Metcon (No Measure)


ON A 20:00-40:00 RUNNING CLOCK…

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

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck