Sunday

8
Apr

Sunday

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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:45 Work / :15 Rest)

MIN 1 – 10 Slam Ball Deadlifts into Max Slam Ball G2OH*

MIN 2 – 3/3 Cossack Squats into Max Wall Sit

MIN 3 – Max Box Step-Ups**

MIN 4 – :20 Elbow Punches into Max Front Rack Hold

ROUND 2

*10 Slam Ball Deadlifts into Max Slam Balls

**Max Box Step-Overs

Strength

Metcon (Weight)

E2MOM x 12 MINUTES*

1 Clean Pull

+

1 Hang Power Clean

+

1 Power Clean

-Rest Remainder of the 2:00-

*Start Moderate and build to a Moderately-Heavy complex.

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 10 Power Cleans (155/105)|(115/75)

MIN 2 – :40 Front Rack Hold

MIN 3 – 10 Slam Balls (30/20)|(20/10) + 10 Alt. Slam Ball Box Step-Overs (24/20)*

MIN 4 – :40 Wall Sit

*Hold the Slam Ball anyway above the waist.

(No Measure)

KG BB: (70/47.5)|(52.5/35)

KG SB: (15/10)|(10/5)