Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

10 PVC Pipe Around the Worlds

10 Arm Haulers

8 Push-Up to Pike

8/8 Single Leg Glute Bridge-Ups

Into…

1 ROUND

10 PVC Pipe Pass Throughs

10 Arm Haulers

8 Ring Rows

8 Snatch Grip Deadlifts

Into…

1 ROUND

10 PVC Pipe Cuban Press

10 Arm Haulers

:15/:15 Top and Bottom Ring Support

8 Hang Muscle Snatch

Skill – All

EMOM x 10 MINUTES (No Measure)

MIN 1 – 2 Power Snatch*

MIN 2 – Reps of Gymnastics**

*Start Moderate and build slightly past workout weight.

**Gymnastics Options…

3-5 SLOW Ring Rows

3-5 Strict Pull-Ups

1-3 Burpee Up-Down Pull-Ups

1-3 Ring Muscle-Ups

(No Measure)

Workout – Performance

15 ROUNDS FOR TIME (Time)

1 Power Snatch (185/135)

2 Ring Muscle-Up

(Score is Time)

KG BB: (85/60)

Workout – Fitness

15 ROUNDS FOR TIME (Time)

1 Power Snatches (135/95)

2 Burpee Pull-Up

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

10 Cat/Cows

10 Alt. Scorpions

:30 Down Dog

:30 Up-Dog

-Rest as Needed b/t Sets-

(No Measure)