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
CrossFit Allen 