TUEJUN15

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for calories)

“PLAY IT AGAIN”

AMRAP 5:

3 Rounds:

15 Ring Rows|R+Pull-Ups

9 Power Clean and Jerks (95/65)

Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:

2 Rounds:

12 Pull-Ups|R+Chest to Bar Pull-Ups

9 Power Clean and Jerks (135/95)

Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:

1 Round:

9 Chest to Bar Pullups|R+Bar Muscle-Ups

9 Power Clean and Jerks (155/105|R+185/135)

Time Remaining: Max Calorie Assault Bike

====FITNESS====

3 Rounds:

15 Ring Rows

9 Power Clean and Jerks (65/45)

Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:

2 Rounds:

12 Jumping Pull-Ups

9 Power Clean and Jerks (75/55)

Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:

1 Round:

9 Banded Strict Pull-Ups

9 Power Clean and Jerks (85/65)

Time Remaining: Max Calorie Assault Bike
*Log only your calories for each separate round…

Cool Down

1:00 Pigeon Stretch (:30 each side)

1:00 Spiderman (:30 each side)

1:00 Chest to Floor Stretch (:30 each side

Extra

On the 1:30 x 6 Sets

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Jerk

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

3 Rounds:

15 Double Dumbbell Bent Over Rows

10 Single Dumbbell Hang Clean and Jerks (50/35)

Time Remaining: Max 10m Shuttle Runs

Rest 5 Minutes

AMRAP 5:

2 Rounds:

12 Double Dumbbell Burpees Deadlifts

10 Double Power Clean and Jerks (50/35)

Time Remaining: Max 10m Shuttle Runs

Rest 5 Minutes

AMRAP 5:

1 Round:

9 Double Dumbbell Devils Press

10 Double Dumbbell Power Clean and Jerks (50/35)

Time Remaining: Max 10m Shuttle Runs
*Your score for each AMRAP will be the number of shuttle runs completed

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