Sunday

9
Sep

Sunday

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

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 EZ Row

4 Traditional Deadlifts w/Empty Barbell

4 Clean Deadlifts w/Empty Barbell

8 Alt. Groiners

INTO…

1 ROUND

:45 Mod Row

8 Hang High Pulls w/Empty Barbell

8 Alt. Elbow Punches

8 Cat Cows

INTO…

1 ROUND

:30 Fast Row

8 Hang Muscle Cleans w/Empty Barbell

4 Scap Pull-Ups

4 Kip Swings

Workout

REMEMBRANCE (AMRAP – Rounds and Reps)

1. AMRAP x 11 MINUTES

200/150m Row

1 Power Clean (205/145)|(145/105)

9 Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

2. AMRAP x 11 MINUTES

200/150m Row

1 Deadlift (315/205)|(225/155)

9 Toes to Bar

(Score is Rounds + Reps)

KG BB1: (90/65)|(65/47.5)

KG BB2: (143/93)|(100/70)
NOTE: Last Seen 9/11/2021