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

10 Good Mornings

10 Kang Squats

10 Glute Bridge

10 Piked Shoulder Taps

Into…

2 ROUNDS

8 BB Deadlifts

8 Hang Muscle Clean

8 Strict Press

8 Alt. Elbow Punches

Strength – All

Deadlift (1×3 @ RPE 7

1×3 @ RPE 8

1×3+ @ RPE 9)

(Score is Weight)

Week 3 of 6

Strength | 5-3-1 Cycle

Hero Workout – Performance

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
KG BB: (70/47.5)

Hero Workout – Fitness

DT (FITNESS) (Time)

5 ROUNDS FOR TIME

12 Deadlifts (115/75)

9 Hang Power Cleans

6 Shoulder to Overhead

(Score is Time)

KG BB: (52.5/35)

Optional Finisher – All

FOR QUALITY (No Measure)

600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 5 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)