CrossFitAllen – CrossFit


2 Rounds:

8 Banded Facepull + Y-Press

8 KB Waiter’s Press https://youtu.be/_qTJwwv2DJ4

3-2-1 Inch worms


4 Sets:

6 Bench Press Building

6 Supinated Bent Over Row https://youtu.be/4hWj0twN-Oo

***Add weight for ROW in notes

Bench Press


Metcon (Time)

21-15-9 for Time (14 Min Time Cap):

Front Squat (115/80 | R+ 135/95)

Kettlebell Swings (53/35 | R+ 70/53)

400 M Run

Scale: weight / 300 M run or 500 M Row


Power Clean + Push Jerk: Find Max T&G Double

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