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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES*

20 Mountain Climbers

7 Clean Deadlifts

7 Upright Rows

14 Elbow Punches

:20 Rest

*At 3:30 Switch movements to:

7 Up-Downs

7 Clean DL + High Pull

7 Cuban Presses

7 Tuck-Ups

:20 Rest

Strength

Power Clean (2-Rep )

ON A 18:00 RUNNING CLOCK…

Build to a 2-Rep Heavy Power Clean

(Score is Weight)

Week 6 of 6

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 3 MINUTES

3 Deadlifts (115/75)|(75/55)

6 Hang Power Cleans

9 Up-Downs

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)