CrossFit Mettle and Honor – Teen’s Class

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS

30 Mountain Climbers

15 Sit-ups

10 DB Curl to Press

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2111)

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS

15 DB Bench Press (35/25)|(25/15)

12 DB Renegade Rows*

*1 Rep = Row L + Row R (no push-up)

-into-

100 Sit-ups

-into-

30-20-10**

DBL DB Hang Snatch

**15/12 Cal Bike after each full round.

(Score is Time)