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)

2 ROUNDS

100m Jog

5/5 Moose Antlers

10 Alt Piked Toe Taps

5 Tempo Push Ups (31X1)

5 Tempo Strict Press (31X1)

Into…

1-2 ROUNDS

6 Shuttle Runs

6 Push Ups

6 Tuck Ups

6 Push Press

6 Scap Pull Ups

Strength – All

Push Press (3×5*)

*Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.

(Score is Weight)

Week 5 of 6

Strength | 5-3-1 Cycle

Workout – All

EMOM x 21 MINUTES (AMRAP – Reps)

MIN 1 – :45 Reps of 25′ Shuttle Runs

MIN 2 – :45 Push-Ups

MIN 3 – 1,2, or 3 Rope Climbs*

*Rope Climbs do not count toward total reps.

(Score is Total Reps)

Optional Cool Down – All

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)