CrossFit Mettle and Honor – CrossFit


Warm-up (No Measure)

3 Rounds (5min CAP)

7 Scap Pull Ups

10 Lateral Lunges

5 Strict Pull Ups or Ring Rows

5 Hand Release Push Ups

100 m run

Hero Workout

“Gannon” (Time)


1 Mile Run


9 Rounds

4 Strict Pull-Ups

12 Push-Ups

18 Air Squats


1 Mile Run
On April 12, 2018, 32 year old Sean Gannon was fatally shot while serving a warrant. His K-9 partner, Nero, was shot, survived, and is in recovery currently. Gannon was a member of the Yarmouth Police Department, and had been a police officer for 8 years. He started his career in 2007 working as a campus safety officer, and joined the Yarmouth PD in 2010. Gannon was also the first K-9 narcotics officer for the YPD.

He is survived by his wife Dara, parents Patrick and Denise, brother Tim, sister Martha, Tim’s fiancé Mary, Martha’s husband Derrick, in-laws Kathy and Dean, brother-in-law Ross, and hundreds of family and friends.

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