WEDJULY10

CrossFitAllen – CrossFit

Strength

Front Squat (Stamina Squats Alternating “On the Minute” x 10 )

Stamina Squats

Alternating “On the Minute” x 10 (5 Rounds, front + back = 1 Rd)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 60% of 1-Rep Front Squat on *both* lifts.

Conditioning

Metcon (Time)

Buy-In:

50/40 Calorie Row

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out:

50/40 Calorie Row

Extra

Snatch Balance – 5 X 3 Building to a Medium/Heavy Set,

Then 4 sets to find a heavy single snatch (no misses)

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