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

Warm-up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

8 Alt. Lunges

6 MB Thrusters

4 Barbell Press Up & Overs*

INTO…

AMRAP x 3 MINUTES

8 Barbell Back Rack Lunges

6 Wall Balls

4 Barbell Press Up & Overs

*Barbell starts in the front rack, is pressed up overhead, and carefully lowered/absorbed onto the back rack.

Strength

Front Squat (4×3 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 4 of 11

Workout

Metcon (Time)

FOR TIME

30 Alt. Back Rack Lunges (115/75)|(75/55)

20 Wall Balls (20/14)|(14/10)

50m DBL KB Farmer Carry (53/35)|(35/26)

20 Alt. Back Rack Lunges

40 Wall Balls

100m DBL KB Farmery Carry

10 Alt. Back Rack Lunges

60 Wall Balls

50m DBL KB Farmer Carry

(Score is Time)

KG BB1: (52.5/35)|(35/25)

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

KG WB: (9/6)|(6/5)