MONMAY25-Memorial Day

CrossFitAllen – CrossFit

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Warm-Up

Line Drills in Box:

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Movement Prep

5 WB Cleans

5 WB Thrusters

5 WBs

:20 HS Hold or Chest Stretch (e/S)

3 BB Deadlifts

3 High Hang Clean Shrugs

3 High Hang Clean High Pulls

3 High Hang Muscle Cleans

3 High Hang Power Cleans

2 Hang Power Cleans

1 Power Clean

Conditioning

Metcon (Time)

Holleyman:

30 Rounds for Time of:

5 Wall Ball Shots

3 Hand Release Pushups

1 Power Clean, (Heavy)

-30 Minute Cap

R+

30 Rounds for Time of:

5 Wall Ball Shots

3 Hand Stand PushUps

1 Power Clean (225/155)

-30 Minute Cap
Power Clean should be around 75-85% 1 Rep Max

At Home METCON

Metcon (Time)

Holleyman (At Home)

30 Rounds for Time:

5 Air Squats

3 Hand Release Pushups

1 DB Thruster

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