CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


Tempo Back Squat (30X1)

Back Squat (10X1)

*Each set, perform the 1st 5-reps with the :03 tempo down. Immediately transition to the 2nd 7-reps with the :01 tempo. Use a Moderate-Heavy weight.

**Superset each full set with 20 Slow Decline Push-Ups and 15 Strict Ring Rows.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Tempo BS into normal speed…control with a :03 descent then complete 7 crisp reps. Option to build in weight each set or keep the same moderate-heavy weight for all 4 sets. Use a weight that gets challenging around rep 5-7 each set.


Metcon (No Measure)


Max Reps Incline Bench Press (Moderate, DB or Barbell)

20 Slow Crunches

20 Russian Twist*

*L+R = 1-Rep

-Rest as Needed b/t Sets-


60 Russian KB Swings (Heavy)

50 Narrow Stance Air Squats

40 Strict Chin-Ups

30 Strict Toes to Bar (:01 Pause at Bar)

20 Strict Pull-Ups (:02 Pause Above Bar)


30 Russian KB Swings (Heavy)

25 Narrow Stance Air Squats

20 Strict Chin-Ups

15 Strict Toes to Bar (:01 Pause at Bar)

10 Strict Pull-Ups (:02 Pause Above Bar)
GOAL: For the incline bench press, use a weight that you can get 12-15 reps…if you don’t have heavy enough weight to make that a ‘max’ add a :02 tempo up/down. Following the bench, very fun chipper style effort — break up the reps as needed, complete in order. Minimal rest b/t movements.

Mixed Conditioning

Metcon (No Measure)


20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest. Walk at a brisk pace.

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