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

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

5/5 Leg Swings

5/5 Single Leg Good Mornings

10 Up-Downs Over DB (Burpees in 2nd Round)

Into …

2 ROUNDS

200m Run

5 Strict Burpees

5/5 Moose Antlers

5 Cuban Presses w/empty barbell

Strength

Push Jerk (Heavy 3-Rep)

ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep

(Score is Weight)

Week 9 of 9

Workout

Metcon (1 Rounds for reps)

EMOM x 12 MINUTES

MIN 1 – 14 Alt. DB Hang Clean to Overhead (50/35)|(35/20)

MIN 2 – 200m Run

MIN 3 – :45 Max Burpees Over DB

(Score is Lowest Set of Burpees)

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