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

Warm-up

Warm-up (No Measure)

3 Rounds (7:00 CAP)

:30 Bike (increasing pace

8 Above the Knee Deadlifts *

8 Lunges

8 Single DB Front Squat **

4/5 Single DB Push Press ***

* RD 2: Below the Knee Deadlifts, RD 3: Deadlifts

** Final round perform Double DB Front Squats

*** Final round perform 10 Double DB Push Press

Strength

Deadlift (7-7-7-7*)

*Build up to and slightly past workout weight.

(Score is Weight)

Workout

“THE THREE WISEMEN” (Time)

3 ROUNDS FOR TIME

15 Deadlifts (225/155)|(155/105)

25/20 Cal Bike

35 DB Thrusters (35/20)|(20/15)

(Score is Time)

KG BB: (100/70)|(70/55)

KG DB: (15/10)|(10/7.5)