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

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 MAX)

:30 Row

5 Barbell Upright Rows

5 Scap Push Ups + 5 Shoulder Taps / side

10 Lunges

Into…

2 ROUNDS

:30 Row

5 Barbell Sumo Deadlifts

5 Hand Release Burpees

10 Step Ups

Strength

Hang Clean (3-Rep )

ON A 8:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Clean.*

*This is meant to prepare for the 3-Rep during Part 2 of the workout. This is not a 3RM. Goal is to grease the groove and build to a weight under what you plan to hit during the workout.

Workout

“FINAL DESTINATION” (Time)

1.) ON A 16:00 RUNNING CLOCK…

FOR TIME

55/45 Cal Row

55 Sumo Deadlift High Pulls (95/65)|(65/45)

55 Hand Release Push-Ups

55 Box Jumps (24/20)

(Note Your Time)

-Rest 2:00 b/t Part 1 & 2-

2.) ON A 8:00 RUNNING CLOCK…

Build to a 3-Rep Heavy Hang Squat Clean

(Note Your Weight)

*Overall score for the workout is TIME. Subtract the weight of your heaviest lift in SECONDS from your time in Part 1 of the workout. Ex: Part 1 time is 10:00. Part 2 weight is 120lbs. Score is 8:00. Before Part 2, weights can be loaded onto the bar but no lifts can occur…not even practice reps.

(Overall Score is Time)

KG BB: (42.5/30)|(30/20)