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

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

6 PVC Lunge + Pass Thrus

6 Slam Ball Deadlift

6 Slam Ball Strict Press

Into…

2 ROUNDS

100m Run

8 PVC High Pulls

8 PVC Push Press (Behind the Neck)

8 Slam Balls

8 Scap Push-Ups + Push-Ups

Strength

Hang Power Snatch (Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a 3-Rep Heavy Hang Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

7 Hang Power Snatches (115/75)|(75/55)

8 Hand Release Push-Ups

9 Slam Balls (30/20)|(20/10)

100m Run

(Score is Rounds + Reps)

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

KG BB: (50/35)|(35/25)