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

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 CAP)

6/6 SA Ring Rows

10 Up-Down Mountain Climbers

8/8 SL RDL’s

10 Snatch Grip Upright Rows

12 PVC Scarecrow Snatches

Strength

Metcon (Weight)

EMOM x 10 MINUTES*

1 Pausing Hang Power Snatch

+

2 Hang Power Snatch

*Start Light and Build to a Moderate weight.

**Pause for :01 Above the Knee before completing the lift.

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 7 Hang Power Snatch (Athlete Choice)*

MIN 2 – 15 Ring Rows

MIN 3 – 20 Up-Downs

MIN 4 – :50 Wall Sit

*Weight should be Moderate and allow for unbroken sets.

(No Measure)