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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:45 ON / :15 OFF)

MIN 1 – Sumo Stance Kang Squats

MIN 2 – Clean Deadlift + Hang Clean High Pull

MIN 3 – Russian Kettlebell Swings (Light)

MIN 4 – Sumo Stance KB Deadlift

MIN 5 – Hang Muscle Clean + 4 Elbow Punches

MIN 6 – American Kettlebell Swings (Light)

Strength

Deadlift (6×5 @ 70-75%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 2 of 11

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 14:00 RUNNING CLOCK…

800m Run

into…

AMRAP in Time Remaining…

4 Sumo Deadlifts (165/115)|(125/85)

8 Hang Power Cleans

12 American KB Swings (53/35)|(35/26)

(Score is Rounds + Reps)

KG BB: (75/52.5)|(57/39)

KG KB: (24/16)|(16/12)