WEDAUG11

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

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