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

Warm-up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

3 Push-Up to Pike

6/4 Cal Row

3/3 SA DB Push Press

20 Single Unders*

*At minute 3:00, switch to Double Under practice.

Strength

Push Press (4×3 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 4 of 11

Workout

Light It Up (Time)

FOR TIME
50/40 Cal Row
60 Up-Downs
70 Alt. DB Hang Snatch + Push Press (50/35)|(35/20)*
60 Up-Downs
150 Double Unders

*1 REP = 1 Hang Snatch + 1 Push Press

(Score is Time)

KG DB: (22.5/15)|(15/10)
NOTE: New Benchmark