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

Metcon (No Measure)

2 ROUNDS (GENERAL WARM-UP)*

10 Alt. Samson Lunges

5 Slow Yoga Push-Ups

10 Air Squats

10 Alt. Box Step-Overs

*For the 2nd round, switch to 10 Jumping Air Squats and 10 Box Jump Overs.

Into…

2 ROUNDS (SPECIFIC WARM-UP)

5 Snatch Grip Deadlift

5 High Pulls

5 Muscle Snatches

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats

5 Drop Snatches (Quarter or Full Depth)

Strength – Performance

“NCFIT LIFT-OFF 24.1 (PERFORMANCE)” (Weight)

ON A 20:00 RUNNING CLOCK…

Build to A Heavy Complex…

1 Snatch

+

2 Overhead Squats

+

1 Hang Snatch

(Score is Weight)

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

Strength – Fitness

“NCFIT LIFT-OFF 24.1 (FITNESS)” (Weight)

ON A 20:00 RUNNING CLOCK…

Build to A Heavy Complex…

2 Power Snatch

+

2 Hang Power Snatch

(Score is Weight)

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

Workout – Performance

AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)

2 Power Snatches (165/115)

6 Box Jump Overs (24/20)

(Score is Rounds + Reps)

KG BB: (75/52.5)

Workout – Fitness

AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)

2 Power Snatches (115/75)

6 Box Jump Overs (20)

(Score is Rounds + Reps)

KG BB:(52.5/35)

Optional Cool Down – All

1-2 SETS FOR QUALITY (No Measure)

10 PVC Pass Thrus

10 Sumo Stance Good Mornings

12 Slow Arm Haulers

2:00 Foam Roll Lats/ Upper Back

-Rest as Needed b/t Sets-

(No Measure)