Saturday

29
Sep

Saturday

Announcements

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

Warm-up

Warm-up (No Measure)

2:00 EZ Bike

INTO…

AMRAP x 5 MINUTES

5/5 Single Leg Barbell RDLs

10 Barbell Upright Row

10 Elbow Punches

5 Ring Rows + :10 Top of Ring Row Hold (or :10 Chin over Bar Hold)

Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS*

1 Deadlift

+

3 Hang Power Cleans

*Start Moderate and Build Beyond Workout Weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

10 Deadlift (155/105)|(115/75)

8 Pull-Ups

8 Hang Power Clean

6 Chest to Bar Pull-Ups

15/12 Cal Bike

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 18 MINUTES*

6 Deadlift (155/105)|(115/75)

6 Pull-Ups

4 Hang Power Clean

4 Chest to Bar Pull-Ups

*P1 Completes a Full Round of the AMRAP, While P2 Completes Max Calories on the Bike. Once P1 completes a full round partners switch.

(Score is Total Cals)

KG BB: (70/47.5)|(52.5/35)