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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 Bike (Increase Pace)

10 Clean Deadlifts

10/10 Elbow Punches / 10 BB Upright Rows / 10 High Hang High Pulls

ROUND 1 – Elbow Punches

ROUND 2 – BB Upright Rows

ROUND 3 + – High Hang High Pulls

Strength

Metcon (Weight)

EVERY 1:30 x 8 SETS*

1 Power Clean

+

1 Hang Power Clean

+

1 Hang Squat Clean

*Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

3-6-9-12 and so on…

Power Cleans (135/95)|(95/65)

5-10-15-20 and so on…

Cal Bike

*Adjusted Cals: 4-8-12-16 and so on…

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)