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

Warm-up

Warm-up (No Measure)

2 SETS (8:00 MAX)

6 Barbell Deadlifts

8 Lunges

10 Scap Pull-Ups

2 SETS

6 Upright Rows

8 Step-Ups

10 Ring Rows

2 SETS

6 Hang Muscle Cleans

8 Lunges

10 Scap Pull-Ups

Strength

Power Clean (5-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Power Clean

(Score is Weight)

Week 9 of 9

Workout

“SUPERSONIC” (Time)

20 ROUNDS FOR TIME

1 Power Clean (205/145)|(145/105)

2 Box Jump Overs (24/20)

3 Chest to Bar Pull-Ups

(Score is Time)

KG BB: (90/65)|(65/47.5)