MONDEC16

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch

Primer

Silverback Primer

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

:30 Double Kettlebell Front Rack Hold

Conditioning

Metcon (Time)

“Wonderwall”

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Deadlifts (225/155)

60 Double Unders, 30 Wallballs (20/14)

60 Double Unders, 30 Burpees
*sub 90 Singles or 1:00 practice

Extra

Back Squat Waves

Set #1 – 6 Reps @ 74%

Set #2 – 4 Reps @ 80%

Set #3 – 2 Reps @ 86%

Rest 3 Minutes

Set #4 – 6 Reps @ 80%

Set #5 – 4 Reps @ 86%

Set #6 – 2 Reps @ 92%

Rest 3 Minutes

Set #7 – 6 Reps @ 86%

Set #8 – 4 Reps @ 92%

Set #9 – 2 Reps @ 98%

Percentages Based on 5RM Back Squat

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