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

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

:30 Bike

10 Scap Pull-ups

10 Kip Swings

10 Tuck-ups

10 Clean Deadlift

INTO..

1-2 ROUNDS (Time Permitting)

:30 Bike

10 Scap Pull-ups

10 Kipping Knee Raises

:30 Elbow Punches

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 4-6 Toes to Bar

MIN 2 – 5 TnG Power Cleans*

*Build weight each round. Start Light and end Moderate. Final Loads should be slightly above workout weight.

(No Measure)

Workout

LATMAN & ROBIN (AMRAP – Reps)

EVERY 3:00 x 3 SETS

15/12 Cal Bike

15 Toes to Bar

Max Power Cleans (115/75)|(75/55) in time remaining..

-Rest 1:00 b/t Sets-

-Rest 2:00-

EVERY 3:00 x 3 SETS

15/12 Cal Bike

15 Toes to Bar

Max Hang Power Cleans (155/105)|(115/75) in time remaining…

-Rest 1:00 b/t Sets-

(Score is Hang Power Clean & Power Clean Reps)

KG BB1: (52.5/35)|(35/25)

KG BB2: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 12 MINUTES*

12 Toes to Bar

8 Power Cleans (115/75)|(75/55)

-Rest 2:00-

AMRAP x 12 MINUTES*

12 Toes to Bar

6 Hang Power Cleans (155/105)|(115/75)

*P1 works through one full round while P2 completes Max Cal Bike. Once a full round has been completed P1 & P2 switch.

(Score Total Cals)

KG BB1: (52.5/35)|(35/25)

KG BB2: (70/47.5)|(52.5/35)