FRISEPT13

CrossFitAllen – CrossFit

Warm-Up

General Warm-up and Stretch, then…

5 Good Mornings

5 Romanian Deadlifts

5 Deadlifts

5 Scap Pullups

5 Hollow/Arch Swings

5 Knee Raises

5 Straight Leg Raises

Conditioning

Metcon (Time)

“Tummy Time”

15-12-9-12-15:

Toes to Bar

Deadlifts (185/125|Rx+205/145)

Lateral Barbell Burpees(Rx+Bar Facing)
Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh

Within the workout, these should be variations and weights that allow you to complete each round within 3 sets

Extra

Clean Complex

Every :90 for 5 sets building:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

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