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Mallard Crossfit – CrossFit
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 Row or Bike
-rest 2:00 between sets-
-after the final 2:00 rest, begin Part B-
For Time:
15 Power Cleans (185/125)
30 Bar Facing Burpees
75/60 Row or 45/36 Calorie Bike
Independence
3 sets
3:00 AMRAP
5 Power Cleans (155/105)
10 Bar Facing Burpees
Max Calorie Bike or Row
-rest 2:00 between sets-
-after final 2:00 rest-
For Time:
15 Power Cleans (155/105)
30 Bar Facing Burpees
65/52 Row or 40/32 Calorie Air Bike
Liberty
3 sets
3:00 AMRAP
5 Dumbbell Power Cleans (moderate)
10 Up Downs
Max Calorie Row or Bike
-rest 2:00 between sets-
-after final 2:00 rest-
For Time:
15 Dumbbell Power Cleans (moderate)
30 Up Downs
50/40 Cal Row or 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
Note, part A and B are scored separately.
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)
