CrossFit Mettle and Honor – NCX (TEENS)

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Jog

7 Hang High Pulls

6 Alt. Elbow Punches

5 Kip Swings

4 Scap Push-Ups

into ..

2 ROUNDS

5/5 Moose Antlers

10 Banded Hollow Lat Pull Downs

5 Cat/Cows

:20/:20 Single Arm Plank

Strength

Hang Power Clean (Moderate 3-Rep )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 7 MINUTES

7 Hang Power Cleans (135/95)|(95/65)

7 Toes to Bar

7 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

(Score is Rounds + Reps)

BB KG: (60/42.5)|(42.5/30)