Announcements

Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM.

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

Warm-Up

Warm-Up (No Measure)

1:00 Row (Easy Effort)

INTO…

2 ROUNDS

10 Moose Antlers

5 Push-Ups to Pike

:20 Front Rack Hold

10 Elbow Punches

INTO…

1:00 Row (Moderate Effort)

INTO…

2 ROUNDS

10 Alt. Bird Dogs

:20 Empty BB Overhead Hold

5 Empty BB Strict Press

Strength

Push Press (4×3 @ 85-90%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 8 of 11

Workout

Metcon (Distance)

EMOM x 20 MINUTES

MIN 1&2 – Max Distance Row

MIN 3 – 12 Push Press (135/95)|(95/65)

MIN 4 – 1:00 Front Rack Hold

MIN 5 – Rest

(Score is Lowest Distance)

KG BB: (60/42.5)|(42.5/30)