CrossFitAllen – CrossFit
150 M Row
5 e/leg single leg KB deadlift
10 banded good mornings
Build to a Heavy but perfect single – maintain good form throughout, no rounded backs.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Min:
6 Heavy Strict DB Press | R+ HSPU
9 Deadlifts (225/155)
30 Double Unders
Scale DL to 60-65% of max, 60 singles
**Heavy is relative on strict – stay connected in core, rib cage down – do not lean back to get weight up – if you have to lean back it’s too heavy.
Front Squat – build to a heavy triple, then drop to 85% of best and do one set for max reps