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

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (7:00 CAP)

12 Sumo Stance Good Mornings

20 Mountain Climbers*

12 Lunges**

12 KB Deadlift

ROUND 1 – Mountain Climbers* & Lunges**

ROUND 2 – Up-Downs* & Step-ups**

ROUND 3 – Burpees* & Box Jumps**

Strength

Sumo Deadlift (8-6-6-4)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

1 Sumo Deadlift (Athlete Choice, AHAP)**

2 Bar Facing Burpees

3 Box Jumps (30/24)|(24/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

**As heavy as possible.

(Score is Total Rounds + Reps)