CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
3 Rounds (7:00 CAP)
250m Row
8 Clean Deadlifts
8 Barbell Upright Rows
8 Elbow Punches
8 Strict Press
Workout
Power Clean (1×3)
“NCX BASELINE I”
I. ON A 15:00 RUNNING CLOCK…
Establish a Heavy 3-Rep Power Clean
(Score is Weight)
-Rest as Needed b/t Efforts*-
“NCX BASELINE I.II (Test)” (AMRAP – Rounds and Reps)
(Test Flight! Jan 2021 Launch)
II. AMRAP x 12 MINUTES
250m Row
9 Power Cleans (115/75)|(75/55)
6 Push Press
(Score is Rounds + Reps)
Metcon (Calories)
TEAM TUESDAY WOD
Teams of 2
12 MIN AMRAP
Partner A
1 Round
9 Power Cleans (75/55)|(55/35)
6 Push Press
Partner B Rows for Max Cals
Switch every full round