FRIJULY5

CrossFitAllen – CrossFit

Strength

General Warmup – include Couch Stretch

Barbell Warmup:

5 Good Mornings

5 Elbow rotations

5 Strict Press

10 Back Squats

Strength

Back Squat (8 Min EMOM – 5 Back Squats @ 60% of Max)

All 5 sets at 60%

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner WOD, ENCORE, Teams of 2 AMRAP in 20 Min AMRAP (split row and cleans, do squats together):

1000 M Row

40 Synchro Air Quats

20 Power Cleans (135/95)

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