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

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

10 Hollow + Arch Rocks

8 Alt. Box Step-Ups

6 Snatch Deadlifts

4 Scap Pull-ups

INTO..

2 ROUNDS

10 Ring Rows

8 Box Jumps

6 Scarecrow Snatches (PVC)

4 Kip Swings

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 6 Hang Power Snatch*

MIN 2 – 6 Kip Swings + 3 Pull-Ups**

*Start Light and Build beyond final workout weight.

**Option to do Chest to Bar Pull-Ups.

(No Measure)

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

12 Hang Power Snatch (75/55)|(65/45)

12 Box Jumps (24/20)

12 Pull-Ups

Into…

3 ROUNDS

9 Hang Power Snatch (95/65)|(65/45)

9 Box Jumps

9 Chest 2 Bar Pull-Ups

Into…

2 ROUNDS

6 Hang Power Snatch (115/75)|(75/55)

6 Box Jumps

6 Strict Pull-Ups

(Score is Time)

KG BB1: (35/25)|(30/20)

KG BB2: (42.5/30)|(30/20)

KG BB3: (52.5/35)|(35/25)

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

ON A 22:00 RUNNING CLOCK…

10 ROUNDS

7 Hang Power Snatch (75/55)|(65/45)

7 Box Jumps

7 Pull-Ups

Into…

8 ROUNDS

5 Hang Power Snatch (95/65)|(65/45)

5 Box Jumps

5 Chest 2 Bar Pull-Ups

Into…

6 ROUNDS

3 Hang Power Snatch (115/75)|(75/55)

3 Box Jumps

3 Strict Pull-Ups

In time remaining, both partners will accumulate max distance on cardio of choice. Partners can switch at any point.

*Partner 1 works while Partner 2 rests. Partner 1 will complete one full round, then tag in Partner 2.

(Score is Total Distance)

KG BB1: (35/25)|(30/20)

KG BB2: (42.5/30)|(30/20)

KG BB3: (52.5/35)|(35/25)