CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
4 SETS (8:00 CAP)
10 Ring Rows
:20 Top of the Ring Hold
7/7 DB Deadlifts
10 Walking Good Mornings
10 Step-Ups*
* Sets 3/4 Step-Ups change to Box Jumps.
Strength
Deadlift (3×5)
1×5 @ 70%
1×5 @ 75%
3×5 @ 80%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
LUCHA LIBRE (Time)
4 ROUNDS
5 Deadlifts (225/155)|(155/105)
7 Strict Pull-Ups
10 Box Jumps (30/24)|(24/20)
-Rest 2:00-
4 ROUNDS
5 Deadlifts (275/185)|(185/125)
7 Pull-Ups
10 Box Jump Overs (24/20)
(Score is Time)
KG BB1: (100/70)|(70/55)
KG BB2: (125/85)|(85/60)
Finisher
Metcon (No Measure)
3 SETS
50′ Walking Good Mornings*
*Option to use Barbell, Plate, or PVC.
(No Measure)