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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Single Unders

10 High Hang Muscle Cleans

10 Elbow Punches

10 Slow Dead Bugs

Strength

Metcon (Weight)

ON A 8:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Power Clean

-Rest As Needed-

Into…

EVERY :30 x 8 SETS*

3 Hang Power Cleans

*Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest.

(Score is Weight)

Workout

Metcon (6 Rounds for time)

6 SETS

3 Hang Power Cleans (85/65)|(55/45)

15 Tuck-Up

3 Hang Power Cleans

50 Double Unders

-Rest 1:00 b/t Sets-

(Score is Each Set For Time)

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