Sunday

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

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK..

1 ROUND

:30 Bike (Moderate Pace)

10 Groiners

5 Push-Up to Pike

10 Tall Jumps

Into..

1 ROUND

:30 Bike (Moderate-Hard Pace)

10 Air Squats

10 Barbell Strict Press

5 Broad Jumps

Into…

1 ROUND

:30 Bike (Hard Pace)

8 Barbell Deadlift into Hang Power Clean

8 Barbell Front Squats

8 Barbell Push Press

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK

Build to 5-Rep Push Jerk Heavier than Workout Weight*

*After each Set complete 5 Front Squats with the same weight just used to Push Jerk.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

20 Push Jerks (135/95)|(95/65)

20 Front Squats

40/30 Cal Bike

15 Push Jerks (155/105)|(115/75)

15 Front Squats

30/25 Cal Bike

10 Push Jerks (185/135)|(135/95)

10 Front Squats

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

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

KG BB3: (85/60)|(60/42.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 22 MINUTES*

70/55 Cal Bike

40 Push Jerks (135/95)|(95/65)

40 Front Squats

60/48 Cal Bike

30 Push Jerks (155/105)|(115/75)

30 Front Squats

50/40 Cal Bike

20 Push Jerks

20 Front Squats (185/135)|(135/95)

*P1 works while P2 Rests. Split work as needed.

(Score is Rounds + Reps)