FRIAUG09

CrossFitAllen – CrossFit

Warm-Up

Gen warmup and dynamic stretch into…..

Barbell warm-up

Then……

5 Hang Muscle Cleans

5 Muscle Cleans

5 Power Cleans

Conditioning

Metcon (AMRAP – Reps)

“Blockbuster”

AMRAP 5:

Buy-In: 50/35 Cal Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Cal Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Cal Row

Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”: 3 Power Cleans 6 Push-ups 9 Air Squats
– Choose the barbell cycling option that keeps you moving forward with as little rest as possible

– If not enough rowers, start a second group on the rest 5 min, bike is 35/25, 25/18, 15/10 and is RX

Extra

Jerk, build to a heavy double – 6 rounds, every 90 secs (start at 40% of max)

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