CrossFitAllen – CrossFit
Warm-Up
General Warmup and stretch
Strength
Back Squat (8-6-4-2-1-1)
8 Reps @ 67% 1RM
6 Reps @ 74% 1RM
4 Reps @ 80% 1RM
2 Reps @ 85% 1RM
1 Reps @ 90% 1RM
1 Rep @ 95% 1RM
Conditioning
Metcon (Time)
“The Fray”
For Time:
600 Meter Run
30 Pull-ups
30 Overhead Squats (95/65)
300 Meter Run
15 Pull-ups
15 Overhead Squats (95/65)
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R+
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800 Meter Run
30 Chest to Bar Pull-ups
30 Overhead Squats (115/85)
400 Meter Run
15 Chest to Bar Pull-ups
15 Overhead Squats (115/85)
At Home METCON
Metcon (Time)
2 Rounds For Time:
800 Meter Run
21 Double Dumbbell Front Squats
12 Strict Pull-ups
CrossFit Allen 