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

Warm-up

Warm-up (No Measure)

AMRAP x 3-4 MINUTES

100m Jog

10 Alt. Step-Overs

5 Burpee Broad Jumps

Into …

2 ROUNDS

8 1/2 Box Jumps*

6 Clean Deadlifts

4 Dip + Jumps w/Empty Barbell

*1/2 Box Jump = Jump on top of box but don’t stand all the way up (stay low in the quarter squat).

2nd Round: 8 Box Jump (or Step) Overs.

Strength

Power Clean (6-4-2-6-4-2*)

*Build up to a Heavy weight. Weight should start and end heavier than last week.

(Score is Weight)

Week 7 of 9

Workout

Metcon (Time)

FOR TIME

800m Run

40 Box Jump Overs (24/20)

20 Hang Power Cleans (155/105)|(115/75)

400m Run

20 Box Jump Overs

10 Hang Power Cleans

(Score is Time)

KG BB: (70/47.5)|(52.5/35)