CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


3 Heavy Box Squats*

*Option to build each set, every other set, or use the same heavy load for all 10 sets. Superset EVERY OTHER set with 10/10 Slow DB Supported Row (Heavy)

FOCUS: Heavy Lower Push / Upper Pull

TIME: 30-35min

GOAL: RPE 8-9 | Running it back to the week of 7/11! See how perform after a full 4 week training window. Setup with box at parallel or slightly above. I like performing these with extreme control to the box, sitting but not losing tension on the box, then driving up strong thinking about leading with my chest while my feet stay firmly planted into the ground.


Metcon (No Measure)

1.) 3 SETS

10-15 Plate Front Raises (Mod-Heavy)*

*Optional Superset w/ 1:00 Weighted OH Plate Hold

FOCUS: Back / Shoulders

2.) 3 SETS

10-15 Leg Extensions (Heavy)*

*Optional Superset w/ 1:00 Weighted Wall Sit

3.) 3 SETS

12 EZ Bar Curls (Heavy)


12 Slow Dips


12 Strict Toes to Bar

FOCUS: Arms / Abs

Mixed Conditioning

Metcon (No Measure)


8 SETS (:40 ON / :20 OFF)*

Tabata 1 – Burpees to Target

Tabata 2 – Wall Balls

*Goal is to beat your number of reps every interval.

-Rest 2:00 b/t Tabatas-

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