WEDDEC30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for reps)

“Fifth Wheel”

AMRAP 5:

6 Rounds of “The Chief” (115/85)

Max Calorie Bike

Rest 5 Minutes

AMRAP 5:

5 Rounds of “The Chief” (135/95)

Max Calorie Bike

Rest 5 Minutes

AMRAP 5:

4 Rounds of “The Chief” (155/105)

Max Calorie Bike

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

=======R+=======

AMRAP 5:

7 Rounds of “Macho Man” (115/85)

Max Calorie Bike

Rest 5 Minutes

AMRAP 5:

6 Rounds of “Macho Man” (135/95)

Max Calorie Bike

Rest 5 Minutes

AMRAP 5:

5 Rounds of “Macho Man” (155/105)

Max Calorie Bike

1 Round of “Macho”:

3 Power Cleans

3 Front Squats

3 Push Jerks
*Your score for each round will be the total calories accumulated on the bike

*Wodify will add up all 3 calorie entries for your final score

At Home METCON

Metcon (6 Rounds for reps)

6 Rounds x AMRAP 3:

3 Double Dumbbell Power Cleans

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

Extra

Alternating On the Minute x 20:

Minute 1: Strict Pull-ups

Minute 2: Weighted AbMat Sit-ups

Pick a Number to Hold On the Minute

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