MONSEPT16

CrossFitAllen – CrossFit

Warm-Up

Gen Warm-up and Stretch, then:

5 Good Mornings

5 Elbow Rotations

5 Strict Press + Reach

5 Push Press

5 Power Cleans

5 Front Squats

5 Squat Cleans

Strength

Squat Clean (Build to a Heavy but Perfect Double – 12 Min)

Conditioning

Metcon (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

Extra

AMRAP 6:

1 Strict Handstand Push-up or Hand release Push-Ups

1 Strict Pull-up

2 Strict Handstand Push-up or Hand release Push-Ups

2 Strict Pull-ups

3 Strict Handstand Push-up or Hand release Push-Ups

3 Strict Pull-ups

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