Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
:45 sec Air Bike
4 Up-Downs over bar
5 Clean Deadlifts
5 Power Cleans (building)
5 Cat/Cows
2. Workout Prep
2 sets:
2 Power Cleans (build-in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build in pace)
Workout
Attack of the Clones (Part A) (3 Rounds for reps)
Freedom (RX’d)
Part A:
3 sets
3:00 AMRAP
5 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Air Bike
-rest 2:00 between sets-
(KG conv: 83/56)
-after the final 2:00 rest, begin Part B-
For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
45/36 Calorie Air Bike
Independence
3 sets
3:00 AMRAP
5 Power Cleans (155/105)
10 Bar Facing Burpees
Max Calorie Air Bike
-rest 2:00 between sets-
-after final 2:00 rest-
For Time:
15 Power Cleans (155/105)
30 Bar Facing Burpees
40/32 Calorie Air Bike
(KG conv: 70/48)
Liberty
3 sets
3:00 AMRAP
5 Dumbbell Power Cleans (moderate)
10 Up Downs
Max Calorie Air Bike
-rest 2:00 between sets-
-after final 2:00 rest-
For Time:
15 Dumbbell Power Cleans (moderate)
30 Up Downs
30/24 Calorie Air Bike
Target Calories each set: 25/20+ Calories
Minimum number of reps before scaling: 20/15 Calories
Workout 2:
Target Time: Sub 7:00
Time cap: 9:00
Attack of the Clones (Part B) (Time)
Note your time for part B here.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
