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CrossFit Kendall – CrossFit

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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)


Metcon (3 Rounds for reps)

Part A:

3 sets

3:00 AMRAP

5 Power Cleans (185/125)

10 Bar Facing Burpees

Max Calorie Air Bike/ Ski/ Row

-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

45/36 Calorie Air Bike/ Ski/ Row

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.


Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Monday - Friday Mornings
5:00 AM - 11:00AM
Monday - Friday Afternoons
3:30 PM - 10:00PM
9:00 AM - 1:00PM
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