SATNOV16

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then:

With Lighter Weight:

10 Russian Kettlebell Swings

5 Kettlebell Swings

With Workout Weight:

5 Kettlebell Swings

Thruster Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

Conditioning

Metcon (3 Rounds for reps)

With a Partner, complete as many rounds and reps of:

AMRAP 6:

21 Lateral Burpees over Bar

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 6:

15 Lateral Burpees over Bar

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 6:

9 Lateral Burpees over Bar

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)
-split reps as desired

-record each AMRAP separately

-with built in rest, this should be a sprint

Extra

4 rounds not for time

400m run

40 DUs

*Every break in DUs = 5 Burpees

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