Announcements

Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM.

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

30 Jumping Jacks

8 Alt. Wall Ball Around the Worlds

8 Alt. Bird Dogs

6 Alt. Groiners + Twist

:20 Tuck/ Hollow Hold

Into…

AMRAP x 4 MINUTES

5 Kip Swings

6 WB Thrusters

7 Tuck-Ups

Skill

Metcon (No Measure)

3 SETS

10/10 Single Arm Banded Lat Pushdowns

:30 Ring FLR

10 Kipping Knee Raises

-Rest 1:00 b/t Sets-

Week 3 of 4

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 7 MINUTES*

2-4-6-8-and so on…

Wall Balls (20/14)|(14/10)

Toes to Bar

-Rest 2:00 b/t Sets-

*Start 2nd AMRAP from the beginning.

(Score is Lowest Rounds + Reps)

KG WB: (9/6)|(6/5)