Chipper to end all chippers

By Sean 0
January 26 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2:00 any machine

10 burpees

10 Empty bar Thrusters

10 muscle snatch

THEN

3-way banded stretch

10 face pulls

Thoracic spine stretch = thread the needle

Metcon

Metcon (AMRAP – Reps)

For Time (30 Minute Cap):

65/50 Calorie Row

50 Power Snatches (75/55)

50 Thrusters (75/55)

55/40 Calorie Erg

40 Power Snatches (95/65)

40 Thrusters (95/65)

45/30 Calorie Erg

30 Power Snatches (115/85)

30 Thrusters (115/85)

35/20 Calorie Erg

20 Power Snatches (135/95)

20 Thrusters (135/95)

25/10 Calorie Erg

10 Power Snatches (155/105)

10 Thrusters (155/105)

Scale

Keep the end weight in mind. You should be able to do 5 reps unbroken at your final weight. Start light and build.

Bitch Work

Metcon (No Measure)

15 Minute Recovery Row

Every 4 Minutes (Starting on the 0:00):

50′ Handstand Walk

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