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)

AMRAP x 8 MINUTES*

10 Box Step-Ups → 10 Box Jumps

8 KB Deadlifts → 8 RKB Swings

6/4 Cal Row

4 Alt. Groiners → Cat Cows

*Switch to 2nd movement at 4:00

Workout – Performance

3 ROUNDS FOR TIME (Time)

50/40 Cal Row

50 Russian KB Swings (53/35)

25 Box Jumps (30/24)

(Score is Time)

KG KB: (24/16)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

50/40 Cal Row

40 Russian KB Swings (35/26)

20 Box Jumps (24/20)

(Score is Time)

KG KB: (16/12)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

80/65 Cal Row

60 Russian KB Swings (Athlete Choice)

40 Box Jumps (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Finisher – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – :40 Alt. V-Ups

MIN 2 – :40 Plank or Hollow Body Hold

(No Measure)