CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Primer
3 Sets For Quality:
5 Tempo Ring Rows (pull, 5 second descent, pull)
10 Barbell Overhead Reverse Lunges
:20 Second Front Squat Hold
Conditioning
Metcon (2 Rounds for reps)
“Grim Reaper”
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
*Your score for each couplet is total number of reps completed
Extra
Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
*Percentages Based on 5RM Back Squat
CrossFit Allen 