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
CrossFit Allen 