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)

*PARTNER WARM-UP*

(Partners will switch when P2 completes listed exercises)

2 ROUNDS

P1: Row

P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups

Into…

2 ROUNDS

P1: Row

P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows

Partner Workout – All

AMRAP x 30 MINUTES* (AMRAP – Rounds and Reps)

120/100 Cal Row

100 Box Jumps (Athlete Choice)

80 Toes to Bar

60 Pull-Ups or Ring Rows

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Solo Workout Option – All

AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)

50/40 Cal Row

40 Box Jumps

30 Toes to Bar

20 Pull-Ups Ring Rows

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 BB Calf Smash

10/10 SLOW Rower Hamstring Curls

-Rest as Needed b/t Sets-

(No Measure)