Chanooka Wod 4

CrossFit Mettle and Honor – CrossFit Kids


Warm-up (No Measure)

3 Rounds

10 PVC Pass overs

5 Inch Worms

5 Burpees

10 Air squats to Med Ball


Shoulder Press (5 X 5)

From the Rack. Increase Load

Push Press (5 X 10)

Work on form and learn barbell cycling


Metcon (AMRAP – Reps)

Fight Gone Bad

3 Rounds (1 minute AMRAP Each Movement)


Air Squats to Med Ball

Push Press with Bar

Ab Mat Sit ups

Assault Bike

Rest 1:00 Minute between rounds