Friday

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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

3 Slam Ball G2OH

6 Air Squats

9 Empty Barbell Upright Rows

INTO …

AMRAP x 3 MINUTES

3 Kipping Knee Raises

6 Jumping Air Squats

9 Hang Muscle Cleans

Strength

Metcon (Weight)

4 SETS*

ON A 2:00 RUNNING CLOCK…

1 Power Clean

+

2 Hang Power Clean

+

3 Front Squats

*Start moderate and build each set. All movements must be done unbroken.

-Rest remainder of time-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

12-9-6

Slam Balls

Air Squats

Hang Power Clean (115/75)|(75/55)

-Rest 2:00-

AMRAP x 8 MINUTES*

9-6-3

Toes to Bar

Air Squats

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

*After the final set, start back at the beginning.

(Score is Total Rounds + Reps)

KB BB 1: (52.5/35)|(35/25)

KG BB 2: (60/42.5)|(42.5/30)