CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


Back Squat (Heavy)

*Superset each set with Max Set of Strict Pull-Ups

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Classic strength with a bodyweight vertical pull compliment. Looking for heavy across all 5 sets and all 5 reps. If you undershot in the first 2 sets, increase weight for the final 3 sets. But goal today is to come in already heavy and use same weight across.


Metcon (No Measure)


10/10 DB Bulgarian Split Squat (Mod)

15 DB Good Morning

20 Alt. Cossack Squats

-Rest as Needed b/t Sets-


100 DB Glute Bridge-Up (Heavy)

100 DBL DB Hammer Curl (Light)

100 Tuck-Ups

*Complete reps and sets in any order. Get the work done, Minimal rest between any breaks.
GOAL: For the Bulgarian Split Squat, elevate the rear leg on a box or bench and create an intentional lower down. For the Cossack Squats, no loading…simply looking for control and ROM. In the Quality part, break up as you’d like but all 100 reps should be perfect.

Mixed Conditioning

Metcon (No Measure)


20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest

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