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

Warm-up

Warm-up (No Measure)

ON A 3:00 RUNNING CLOCK…

200m Run

40 Mountain Climbers

40 Russian Twists

40 Jumping Jacks

Into…

2-3 ROUNDS FOR QUALITY

8 Tempo KB RDL (3111)

5/5 Staggered Stance Good Mornings

6/6 SA KB Deadlift

Strength

Deadlift (3×5)

1×5 @ 65%

1×5 @ 70%

3×5 @ 75%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

3 Deadlifts (135/85)|(105/65)

10 Up-Downs

10 KB Goblet Reverse Lunge (35/25)|(25/15)

100m Run

(Score is Rounds + Reps)

KG BB: (125/85)|(85/60)

KG KB: (24/16)|(16/12)

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