MON02OCT2017

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October Fitness Challenge
For the month of October we challenge all of you to get out and get to moving and living! We want to see all of our awesome members taking on activities outside of the gym! We promote functional fitness at CrossFit Allen and we want to see how well all of you function in your daily lives. Please take pictures and videos of you conquering life and share those victories with us through social media.

WOD

Strength
Snatch: 6 sets of 2, building with no misses

Conditioning
6 Rounds Each, in Teams of 2, Alternating Rounds:
200m Run (Fast Pace)
7 Thrusters (heavy but unbroken)

Extra

Front Squats: 65/3, 70/3, 80/2, 85/2*5 sets
-every 2 min.

3 sets of 8 Hollow/arch kips on rings w/ towel b/n feet

6 min. Clock – As many sets of 2 UB Ring MU + 2 dips in 6 min.
*you must come down after every set of 2+2

After
3 sets of 25 weighted abmat situps (hold DB straight OH the entire time)

Bootcamp

Strength
Deadlift: 5 sets of 6 building
Back extensions: 5 sets of 12

Conditioning
5 Rounds Each, in Teams of 2, Alternating Rounds:
12/9 Cal Row
7 Thrusters (heavy but unbroken)

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