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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

150/100 Row

5/5 Moose Antlers

5 Empty Barbell Cuban Presses

:30 Empty Barbell Front Rack Hold

Strength

Shoulder Press (6-6-6*)

*1+1/2 Strict Press

1 Rep = Press to OH + Descend to Forehead Height + Press to OH + Return to Shoulders.

Start Moderate and Build to a Moderate-Heavy Weight.

Superset each set with 10/10 Single Arm Upright Rows.

-Rest 2:00 b/t Sets-

Week 7 of 9

(Score is Weight)

Workout

Metcon (1 Rounds for time)

5 SETS*

ON A 3:30 RUNNING CLOCK…

250/200 Row

10 Push Press (135/95)|(95/65)

1:00 Barbell Front Rack Hold

*Every set must be completed by the 3:00 mark.

-Rest the Remainder of Time-

(Score is Slowest Set)

KG BB: (60/42.5)|(42.5/30)