Announcements

💥 Referral Discount for Our Members! 💥

Even though our Black Friday deal is for new members, you can still cash in on 40% off your membership for every friend you refer who joins! 💪 And guess what? You can stack your discount — bring two friends, and enjoy 40% off for 2 months in a row!

What better time than now to help a friend or family member start their fitness journey with you by their side? Let’s change lives together, one workout at a time! Expires November 30

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

10 Toe Touch Jumping Jacks

10 Air Squats

10 Up-Downs

Into..

1 ROUND

20 Alt. Pike Shoulder Taps

10 WB Front Squats

10 WB Push Press

6 Burpees

Into…

1 ROUND

8 WB Thrusters

6 Pike Push-Up

8 Wall Balls

8 Burpees

Strength – All

Back Squat (“NCFIT LIFT-OFF 24.2 (ALL)”

ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat

)

(Score is Weight)

Week 6 of 6

Strength | 5-3-1 Cycle

NOTE — This is the second of 3 Lift-Off Events (11/8, 11/15, 11/22)

Workout – Performance

FOR TIME (Time)

20 Handstand Push-Ups

30 Back Squats (135/95)

40 Burpees

50 Wall Balls (20/14)

(Score is Time)

KG BB: (60/42.5)

KG WB: (9/6)

Workout – Fitness

FOR TIME (Time)

20 DB Push Press (35/20)

30 Back Squats (95/65)

40 Burpees

50 Wall Balls (14/10)

(Score is Time)

KG BB: (42.5/30)

KG WB: (6/5)

Optional Cool Down – All

FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00 Child’s Pose w/Lat Stretch

10 Forearm/Wrist Circles*

*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.

(No Measure)