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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt Groiners

100m Jog

5 Up-Downs*

10 Bootstrappers

*After 1st round, progress to up-down over bar

Strength

Front Squat (12-12-10*)

*Build to a Moderate-Heavy weight.

(Score is Weight)

Week 3 of 7

Workout

Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS

10 Front Squats (135/95)|(95/65)*

15 Up-Downs Over the Bar

200m Run

-No Additional Rest b/t Sets-

*Option for (155/105)|(115/75).

(Score is Each Set for Time)

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