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

Warm-up

Warm-up (No Measure)

2 Rounds (4:00 CAP)

100m Run

10 Up-Downs

6 Alt. Scorpions

10 Alt. Single DB Sumo Deadlifts

2 Rounds (4:00 Cap)

30 Single-Unders

:30 Tuck Hold

5/5 Moose Antlers

5/5 Single Arm DB High Pulls

Strength

Metcon (Weight)

6 SETS*

1 Snatch Deadlift

+

1 High Hang Power Snatch

+

1 Hang Power Snatch

*Work up to a Moderate weight.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

11 Up-Downs

22 Alt. DB Hang Power Snatch (50/35)|(35/20)

44 Double Unders

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/10)