Announcements

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

20 Single Unders → 20 Double Unders

6 BB/BW Good Mornings → 6 BB Jefferson Curls

6 Ring Rows → 6 Jumping Pull-Ups

6 Push-Ups to Pike → 6 Pike Push-Ups

*If capable, switch to 2nd movement at the 4:00/halfway mark.

Hero Workout – Performance

Bradshaw (Time)

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
KG BB: (100/70)

Hero Workout – Fitness

“BRADSHAW (FITNESS)” (Time)

10 ROUNDS FOR TIME

3 DB Push Press (35/20) or Pike Push-Ups

6 Deadlifts (155/105)

12 Jumping Pull-Ups

48 Single Unders

KG BB: (70/47.5)

(Score is Time)

U.S. Army 1st Lt. Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Arkansas, died in Kheyl, Afghanistan, on June 25, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary; and brother, Robert.

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)