MONJULY15

CrossFitAllen – CrossFit

Strength

Thruster (Build to a heavy set of 3)

From the ground – clean into 1st rep

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 14 MIN:

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders

Scale: Reg pull-ups or verticle ring rows, 60 singles

Extra

Gymnastic Focus Work

Not for Time:

1:00 Light Row + 60% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

Scale – box pike push ups, 4 wall walks

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