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

Warm-up

Warm-up (No Measure)

2 SETS

:30 Bike Moderate

10 Step-Ups

8 Barbell Deadlifts

6 Barbell Upright Rows

Into…

2 SETS

:30 Bike Moderate-Fast

10 Box Jumps

8 Barbell High Hang Muscle Cleans

6 Elbow Punches

Strength

Power Clean (8-6-4-8-6-4*)

*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.

(Score is Weight)

Week 5 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

12/10 Cal Bike

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

15 Box Jumps (24/20)

5 Power Cleans

(Score is Rounds + Reps)

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