4
Apr
Wednesday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Row
10 Alt. Lunges w/Twist*
10 Air Squats**
10 Alt. Deadbugs
*2nd Round: 10 Alt. Cossack Squats
3rd Round: 10 Alt. Groiners
Strength
Front Squat (Heavy 3-Rep)
ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep
(Score is Weight)
Week 1 of 9
Workout
Metcon (Time)
3 ROUNDS FOR TIME*
500/400m Row
10 Hang Power Cleans (95/65)|(65/45)
10 Back Squats
10 Back Rack Lunges
*If complete 3 Rounds in 10:00 or faster, option for a 4th Round.
(Score is Time)
KG BB: (42.5/30)|(30/20)