WEDOCT30

CrossFitAllen – CrossFit

Warm-Up

General Warm-up and Stretch, then..

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Push Jerk (Heavy set of 3)

Athletes will have 12 minutes to find their heavy set of 3 Push Jerks (from rack)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Bruiser”

AMRAP 12:

15 Push Jerks (95/65|R+115/85)

30 Air Squats

45|R+ 60 Double Unders*
*60 singles for scaled

Extra

EMOM for 8 Minutes:

Odd: 12-15 Wall Ball shots

Even: 12/9 Cals on Bike

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