Friday

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

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

5 Scap Pull Ups + 5 Scap Retractions on Rings

5 Ring Rows

10 Banded Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 8 Deadlifts*

MIN 2 – 3 Bottom to Half Pull-Ups

+

3 Top to Half Pull-Ups

+

3 Strict Pull-Ups

*Build past workout weight.

(Score is Weight)

Workout

“DEADPULL” (AMRAP – Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of the following*…

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

5 Strict Pull-Ups

*Pick Up Where You Left Off.

(Score is Rounds + Reps)

KG BB: (225/155)|(155/105)

NOTE: New Benchmark