CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Movement Prep
Every 1:30 for 3 Sets (4:30)
1 Burpee Pullup
3 Deadlifts (increase load each round to end at working weight)
5 Calorie Bike
Conditioning
Metcon (AMRAP – Rounds and Reps)
“NEAT”
AMRAP 15:
3 Burpee Strict Pull-Ups
6 Deadlifts (225/155)
9/6 Calorie Assault Bike
====R+====
3 Bar Muscle-Ups
6 Deadlifts (225/155)
9/6 Calorie Assault Bike
====FITNESS====
3 Burpee Kipping Pull-Ups or Jumping Pullups
6 Deadlifts (athlete’s choice)
9/6 Calorie Assault Bike
Extra
Not for Time:
10-9-8-7-6-5-4-3-2-1: Strict Pull-Ups
After each set: 5 Double Dumbbell Tempo Romanian Deadlifts (5s down)
Extra
“THE GRUNT” (Cycle Benchmark)
AMRAP 5:
18 Power Cleans
15 Front Squats
12 Push Jerks
9 Power Snatches
Time Remaining: AMRAP Thrusters
Barbell 135/95
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
3 Double Dumbbell Devils Press
6 Double Dumbbell Deadlifts
100m Run
Devil’s Press – https://www.youtube.com/watch?v=zlqEtAUds-I
CrossFit Allen 