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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:45 Cal Bike

8 Barbell Sumo Deadlift High Pulls

8 Inchworm with the Push-up

8 Slow Paced Air Squats

*Coaches → After the Warm-up have your athlete grab a quick drink of water and then start your teaching of the Hang Power Clean.

Skill

Metcon (Weight)

EMOM x 8 MINUTES*

1 Hang Power Clean

+

1 Hang Power Clean w/ :02 Pause in Catch**

+

1 Front Squat

*Start Light and build to Moderate.

**Pause in the catch should be at or slightly above parallel. Stand up fully before Front Squat.

(Score is Weight)

Workout

Metcon (Time)

8 ROUNDS FOR TIME

10/8 Cal Bike

5 Hang Power Cleans (135/95)|(95/65)

(Score is Time)

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

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

12-15 Slow Arm Haulers*

:30 Supinated Active Bar Hang

*Change Plates optional.

(No Measure)