CrossFitAllen – CrossFit
Strength
Deadlift (1 SET OF 20 REPS (HEAVY, T&G))
Warm up to your weight in 3 sets.
Heavy is a VERY relative term here. It should be more difficult as the reps get higher. Form should not break down. Do not let go of bar.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6:
6 Strict Pull-Ups | R+ 2 Rope Climbs
6 Hang Power Cleans (135, 95 | R+ 165, 115)
18 Lunges in place (9 e/leg)
Rest 6 Min
AMRAP in 6:
6 Strict Pull-Ups | R+ 2 Rope Climbs
6 Hang Power Cleans (115, 75 | R+ 135, 95)
18 Lunges in place (9 e/leg)
CrossFit Allen 