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

Warm-up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

100m Row

10 Air Squats

8 Scap Pull-Ups

Into…

AMRAP x 3 MINUTES

100m Row

5 Front Squats + 5 Strict Presses

8 Kipping Swings

Strength

Front Squat (3×2 @ 90-95%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 9 of 11

Workout

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Alternate Weight: (35/25)

KG BB: (20/15)|(15/12)

NOTE: New Benchmark