WEDNOV4

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

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