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

Warm-up

Warm-Up (No Measure)

2:00 Row (1:00 EZ / 1:00 Mod)

INTO…

2-3 SETS

7 Barbell Romanian DL

5 Segmented ‘No-Jump’ Burpees (3-Steps)*

7 Barbell Strict Press (:01 Pause Overhead)

*Segmented Burpee = Sprawl to Plank / Push-Up / Correct Feet to Standing Position

-No Additional Rest b/t Sets-

Strength

Deadlift (5×4 @ 75-80%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 3 of 11

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 3:00 RUNNING CLOCK…

20/15 Cal Row

10 Alt. Single Arm DB Devil’s Press (50/35)|(35/20)

Max Deadlifts (275/185)|(185/135) in Time Remaining…

-:30 Rest b/t Sets-

(Score is Lowest Reps)

KG BB: (125/85)|(85/60)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

300/200 Alt. Box Step-Ups (24/20)

Week 1 of 4 — “Chad” Extra Credit

(No Measure)