WOD
Strength
Front Squat + Split Jerk: Build to heavy 3+1
Conditioning
3 Rounds for Time:
20 HR Pushups
20 Goblet Squats (50/35DB)
20 Pullups
20 Front Rack Lunges* (50/35DB)
*Single DB in front rack, switch arms after 15 reps
Extra
Strength
Press: Build to Heavy Single, then 2×5 @ 75% of best
Skill / Conditioning
4 Rounds for cal/reps:
30 sec ME Ring MU
30 sec ME Airbike
60 sec Rest
Allen Core Fitness
Strength
Front Squat: 5 sets of 5 at a moderate weight
Conditioning
3 Rounds for Time:
7/5 Cal Bike Sprint
10 HR Pushups
15 Goblet Squats
Rest 1 min
*Sprint Rounds
CrossFit Allen 