WEDAUG7

CrossFitAllen – CrossFit

Warm-Up

General Warmup + Dynamic Stretch, then:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

Strength

Deadlift – 6,4,2

Deadlift (6,4,2 – DO NOT DROP WEIGHT – UP & Down)
Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

Score is total weight for all 3 rounds (Ex: 225 (6) + 250 (4) + 275 (2) = 750)

Conditioning

Metcon (AMRAP – Reps)

“Optimus Prime”

AMRAP in 7 min:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155 | R+ 275/205)
– Pick a weight on DL not too light but that you can do unbroken

– Score is total number of WB in 7 min

Extra

3 Supersets:

200 M Farmers Carry (53/35)

20 GHD Sit-ups

Rest 90 sec between.

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