Rock Canyon Crossfit – Teens
Warm-up
6 min AMRAP
30 sec Row (easy)
20 sec Row (mod)
10 sec Row (hard)
4 Clean and Jerks (empty bar – build across)
Metcon (Time)
For Time:
12/10 cal Row
10 Clean and Jerks
12/10 cal Row
8 Clean and Jerks
12/10 cal Row
6 Clean and Jerks
12/10 cal Row
4 Clean and Jerks
12/10 cal Row
2 Clean and Jerks
*Increasing weight
Split Jerk (10 min to Build
Moderate Heavy Push Jerk or Split Jerk + 3-second pause in the receiving position)