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

Warm-up

Warm-up (No Measure)

2 SETS FOR QUALITY

:30 Row into :30 Max KB Deadlifts

:30 Row into :30 Max KB Upright Rows

:30 KB Swings into :30 KB Front Rack Hold

:30 Glute Bridges into :30 Plank

-:30 Walking Rest-

Skill

Metcon (Weight)

6 SETS FOR QUALITY*

1 Clean Deadlift

+

1 Clean Pull

+

1 Below The Knee Hang Power Clean

+

1 Power Clean

*Keep weight Light / Moderate.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 DB Power Cleans (50/35)|(35/20)

200/150m Row*

*Increase the row by 50m each Round.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

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