CrossFitAllen – CrossFit
Strength
Front Squat + Back Squat (Stamina Squat, Wk 5 (final) 10 min EMOM (5X6))
80-82% of Front Squat Max (or slightly more than last week)
Odd: 2 Front Squat
Even: 4 Back Squat
Conditioning
Metcon (Time)
“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups
Single arm C&J, switch every 5 reps
Extra
Before WOD
7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean
CrossFit Allen 