SATAUG14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“ROWDY”

AMRAP 20:

2000m Row Buy In(Split as needed)

In time remaining, as many rounds as possible of:

30 Power Cleans

24 Box Jump Overs

18 Thrusters

Rx:

95#/65# Barbell

24″/20″ Box

Fitness:

Athlete’s choice on barbell and box
*Score = The number of rounds and reps

*Split Row and Reps however you see fit

Extra

Power Clean Cycling

EMOM 11

Min 1-3: 4 Power Cleans @ 60-70% 1RM

Min 4 Rest

Min 5-7: 3 Power Cleans @ 65-75% 1RM

Min 8 Rest

Min 9-11: 2 Power Cleans @ 70-80% 1RM

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00:

Buy-In: Run 1 Mile

Then…

Max Rounds With Remaining Time:

15 Double Dumbbell Power Cleans

12 Broad Jumps

9 Double Dumbbell Thrusters
*Score is rounds and reps completed

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