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

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

1:00 Row

10 Slow DB Goblet Squats

6/6 SA DB Russian Swings

20 Mountain Climbers

6/6 Walking Elbow to Instep

Strength

Back Squat (3×5)

1×5 @ 75%

1×5 @ 80%

3×5 @ 85%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 2:30 x 6 SETS

10 Back Squats (95/65)|(65/45)

250/200m Row

(Score is Slowest Set)

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

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