CrossFitAllen – CrossFit


General Warmup and Stretch


Metcon (Time)

“Two Thousand Words”

Partner Workout For Time:

2,000/1600 Meter Row

40 Burpee Pull Ups

16 Rounds of “Macho Man” (135/95)


2,000/1,600 Meter Row

40 Bar Muscle-ups

16 Rounds of “Macho Man” (155/105)


1600/1200 Meter Row

40 Burpees to a Target (6 in. out of standing reach)

16 Rounds of “Macho Man” (95/65)

(“Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)
*Time Cap 30 Min

*One Athlete on the rower at a time, split as desired

*Athletes alternate complete rounds of Macho Man


On the 3:00 x 3 Sets:

50′ Double Dumbbell Walking Lunge

(Dumbbells must be in proper rack position (Hands on handles))


Metcon (Time)

For Time:

800 Meter Run

30 Burpees to a Target

10 Rounds of Dumbbell “Macho Man”

Dumbbell “Macho Man”:

3 Double Dumbbell Power Cleans

3 Double Dumbbell Front Squats

3 Double Dumbbell Push Jerks

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