CrossFit Mettle and Honor – Teen’s Class

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

50’ Shuttle Run

20 Single Unders

50’ SA OH KB Walk

20 Air Squats

At the 6:00 mark…

1:00 Bike for Cal (Mod fast pace)

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)

MIN 2 – :45 DBL OH KB Hold

MIN 3 – Walking Rest

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

30 Double Unders

12/10 Cal Bike

7 KB Goblet Squats (70/53)|(53/35)

(Score is Rounds + Reps)