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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:45 Work/ :15 Rest)

MIN 1: Plate Overhead Hold

MIN 2: Row (Arms Only)

MIN 3: Slow Plate Bent Over Row

MIN 4: Row (Legs Only)

MIN 5: KB Suitcase Hold

MIN 6: 250m/200m Row

Strength

Push Press (1×5)

2×5 @ 70%

2×5 @ 75%

1×5 @ 80%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800/650m Row

200m KB Suitcase Carry (53/35)|(35/26)

(Score is Time)

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