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

Warm-up

Warm-up (No Measure)

1:30 EZ Row

Into…

3 ROUNDS

10 Elbow Punches

10 Tempo Air Squats (1211)

10 Slow BB Upright Rows

Into…

1:30 MOD-HARD Row

Strength

Metcon (Weight)

6 SETS*

1 High Hang Power

+

1 Hang Power Clean

+

1 Front Squat

*Start Light-Mod and build to Mod-Heavy.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS

10 Hang Power Cleans (115/75)|(75/55)

25/20 Cal Row

10 Hang Power Cleans

-Rest 2:30 b/t Sets-

(Score is Each Set for Time)

KG BB: (50/35)|(35/25)