SATAUG28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“STATUE OF LIBERTY” – PARTNERED VERSION

AMRAP 25:

10 Burpee Strict Pull-Up

20 Single Dumbbell Hang Clean & Jerks (50/35)

30 Wall Balls (20/14)

400M Wall Ball Carry (20/14)

====R+====

10 Bar Muscle-ups

20 Single Dumbbell Hang Clean & Jerks (60/45)

30 Wall Balls (20/14)

400M Wall Ball Carry (20/14)

====FITNESS====

10 Burpee Pull-Up

20 Single Dumbbell Hang Clean & Jerks (athlete’s choice)

30 Wall Balls (athlete’s choice)

400M Wall Ball Carry
*Athletes share reps however you wish

*One athlete carrying the WB, the other athlete walks/jogs along side

Extra

For Total Reps:

1:00 GHD Sit-Ups/Weighted Abmat Sit-ups

1:00 Rest

:30s GHD Sit-Ups/Weighted Abmat Sit-ups

:30s Rest

:15s GHD Sit-Ups/Weighted Abmat Sit-ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Burpees

10 Single Dumbbell Hang Clean & Jerks 15 Single Dumbbell Thrusters

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