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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike (Mod Pace)

5 Ys / Ts / Ws (light plates or bodyweight)

10 Jumping Squats

20 Single Unders or High Jump Singles

INTO..

2 ROUNDS

100m Run

5 Behind the Neck Snatch Grip Strict Press

20 High Jump Singles or Double Singles

Extended Warm-up

Metcon (6 Rounds for weight)

EVERY 1:30 x 6 SETS*

1 Hang Muscle Clean to Overhead or Hang Muscle Snatch

+

2 Hang Clean to Overhead or Hang Power Snatch

*Start light and build beyond workout weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15 Waist to Overhead (95/65)|(65/45)*

30/22 Cal Bike

60 Double Unders

30 Waist to Overhead

600m Run

120 Double Unders

600m Run

30 Waist to Overhead

60 Double Unders

30/22 Cal Bike

15 Waist to Overhead

*Option to Perform a Hang Clean to Overhead or Hang Power Snatch.

(Score is Time)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

30 Waist to Overhead (95/65)|(65/45)**

60/44 Cal Bike

120 Double Unders

60 Waist to Overhead

600m Run

240 Double Unders

600m Run

60 Waist to Overhead

120 Double Unders

60/44 Cal Bike

30 Waist to Overhead

*P1 Works while P2 Rests. Split Work as Needed. Partners will Run together.

**Option to Perform a Hang Clean to Overhead or Hang Power Snatch.

(Score is Time)

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