MONJAN6

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

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