SATNOV21

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Lethal Weapon”

With a Partner (A & B)

AMRAP 25:

A: 1 Round of “The Chief” while

B: 200 Meter Run

Then…

A:200 Meter Run

B: 1 Round of “The Chief”

Then…

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run



Continue to Add 1 Round Until Cap

1 Round of “The Chief”:

3 Power Cleans (135/95|R+165/115)

6 Push-ups

9 Air Squats
*Each partner must complete the round(s) of “The Chief” AND the Run before moving to the next round

*Score is total rounds and reps combined

*For Example: If you and your partner finished all the rounds once you got to the “5 Rounds of The Chief”, your score would be 30 Rounds…5+4+3+2+1 = 15 rounds x 2 partners = 30 rounds

*For simplicity, 200 meter runs will not count towards you score

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Round of “Dumbbell Chief”

200 Meter Run

2 Rounds of “Dumbbell Chief”

200 Meter Run

3 Rounds of “Dumbbell Chief”

200 Meter Run



[Continue to Add 1 Round of “Dumbbell Chief”]

1 Round of Dumbbell Chief:

3 Double Dumbbell Power Cleans

6 Push-ups

9 Air Squats

Extra

Body Armor

3 Giant Sets:

15 Barbell Hip Thrusts

30 Second Side Plank (Each Side)

Rest As Needed Between Sets

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