WEDJUL28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 2:00 for 3 Sets (6 Minutes), increasing weights each set:

3 Power Cleans

3 Front Squats

3 Push Jerks

2 Lateral Barbell Burpees

Conditioning

Metcon (AMRAP – Rounds and Reps)

“M & M’s”

AMRAP 13:

10 Lateral Barbell Burpees

1 Round of “Macho Man”

10 Lateral Barbell Burpees

2 Rounds of “Macho Man”

10 Lateral Barbell Burpees

3 Rounds of “Macho Man”

10 Lateral Barbell Burpees

4 Rounds of “Macho Man”

10 Lateral Barbell Burpees

5 Rounds of “Macho Man”

Rx: 135/95

R+: 155/105

Fitness: Athlete’s Choice
*Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires

*1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

*Score = The number of rounds + reps completed in 13:00

Extra

For Time:

75 Toes to Bar

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

10 Lateral Dumbbell Burpees, 1 Round of Double Dumbbell “Macho Man”

10 Lateral Dumbbell Burpees, 2 Rounds of Double Dumbbell “Macho Man”

10 Lateral Dumbbell Burpees, 3 Rounds of Double Dumbbell “Macho Man”

10 Lateral Dumbbell Burpees, 4 Rounds of Double Dumbbell “Macho Man”

10 Lateral Dumbbell Burpees, 5 Rounds of Double Dumbbell “Macho Man”

[Continue Adding 1 Round of Macho Man]

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