SATJAN4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (Time)

“Quarter Pounder”

2 Rounds:

400 Meter Run

30 Single Dumbbell Box Step-Ups (24/20)

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Extra

Skill Conditioning

5 Rounds:

12 GHD Sit-ups/15 Ab Mat Sit Ups

35 Double Unders

50′ Handstand Walk/2 Wall Walks

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