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

This wod may fit well for Thursday CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

8 Scap Pull-Ups (:01 pause at top)

8 Alt Groiners

8 Up-Downs

Into …

1:00 Row

Into …

AMRAP x 2 MINUTES

8 Scap Pull-Ups

8 Alt Box Step-Ups

8 Burpees

Extended Warm-up

Metcon (No Measure)

3 SETS*

5 Kip Swings

+

3 Kip Swing + Hip Drive

+

3 Kipping Pull-ups

*Between each Set complete 3 Burpee Tall Box Jumps.

(No Measure)

Workout

Metcon (Time)

FOR TIME

1000/800m Row

80 Burpees

60 Pull-Ups

40 Box Jumps (30/24)

500/400m Row

40 Up-Downs

30 Ring Rows

20 Box Jump Overs (24/20)

-Time Cap 28:00-

(Score is Time)