SATNOV13

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Get Low”

With a Partner

3 Rounds:

1000 Meter Row

10 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

Barbell Weights:

Rounds 1-10: (115/85|R+135/95|Beefed Up 155/105)

Round 11-20: (135/95|R+155/105|Beefed Up 185/125)

Round 21-30: (155/105|R+185/125|Beefed Up 225/155)

35 Minute Cap

At Home METCON

Metcon (Time)

3 Rounds:

600 Meter Run

6 Rounds of “The Chief”

1 Round of “The Chief”:

3 Double Dumbbell Power Cleans (50’s/35’s)

6 Push-ups

9 Air Squats

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