Wednesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

6 Y’s/I’s/W’s

6 Slam Ball RDL’s*

:30/:30 Single Arm Slam Ball Overhead Hold

6 PVC Pass thrus + 6 PVC Snatch Grip Deadlifts

*2nd Round: Slam Ball Deadlifts

Into …

2 ROUNDS

6 Scap Push-Ups + 6 Push-Up Negatives (:03 descent)

6 Slam Ball Ground to Overhead*

6 Behind the Neck Snatch Grip Push Press

6 Scarecrow Snatches

*2nd Round: 6 Slam Balls

Strength

Hang Power Snatch (6-6-3-3-3*)

*Start at a Light weight and build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

3 Hang Power Snatch (115/75)|(75/55)

6 Push-Ups

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

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)

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