Sunday – CrossFit Mettle and Honor

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

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK..

1 ROUND

:45 Lunges

12 Snatch Deadlift

12 Scap Ring Rows

1 ROUND

:45 Step-ups

10 Snatch Grip Upright Row

10 Ring Rows

1 ROUND

:45 Box Jumps

8 High Hang High Pull

8 Scap Pull-ups

Strength

Metcon (Weight)

EVERY 1:30 x 5 SETS

3 Snatch Grip Deadlift

+

1 Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

5 Hang Power Snatch (135/95)|(95/65)

10 Chest to Bar Pull-Ups

15 Box Jump Overs (24/20)

-Rest 1:00 after a Full Round-

(Score is Rounds + Reps)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

2 ROUNDS

5 Hang Power Snatch (135/95)|(95/65)

10 Chest to Bar Pull-Ups

*P1 works through two rounds of 5 Hang Power Snatches + 10 Chest to Bar Pull-Ups. P2 completes 15/12 Cal Row + Max Box Jump Overs (24/20) until P1 is done then switch.

(Score is Rounds + Reps)

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