CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm- Up Warm-up (No Measure) 6 min AMRAP 100 m run 8 Deadlift (bar) 100 m run 5 front squat 2-sec pause at the bottom 5 thrusters 10 scap pull-ups 5 kip swings Partner Metcon Metcon (Time) For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND :30 Bike (EZ-Mod) 5 Clean Deadlift 10 Elbow Punches 8 Up-Downs 10 Scap Pull-Ups 1 ROUND :30 Bike (Mod-Hard) 5 Muscle Clean 5 Strict Press 6 Burpees 8 Kip Swings *If you have a large class, have half of them perform the Up-Downs/Burpees...Read More