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

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)