MONMAR9

CrossFitAllen – CrossFit

Warm-Up

General Wamrup and Stretch, then…

Movement Prep

Strength

Back Squat (Complete the following sets in 12 minutes)

Based off of your 5 rep max

9@80%

6@90%

3@100%

1@110%

1@115%

1@120%

Conditioning

Metcon (Time)

Overkill

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar
*Choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh

*For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet

Extra

3 Supersets:

5 Weighted Strict Pull-ups

50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

_______________________________

3 Supersets:

Max Strict Pull-ups

Max Ring Push-ups

Rest 2 Minutes Between Sets

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