SATNOV7

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for reps)

“Adderall”

[0:00 – 10:00]

1 Mile Run

Max Clean and Jerks (135/95)

[10:00 – 13:00]

Rest

[13:00 – 20:00]

800 Meter Run

Max Power Snatches (115/85)

[20:00 – 23:00]

Rest

[23:00 – 27:00]

400 Meter Run

Max Thrusters (95/65)

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 10:

1 Mile Run

Max Single Dumbbell Clean and Jerks (50/35)

Rest 3 Minutes

AMRAP 7:

800 Meter Run

Max Alternating Dumbbell Power Snatches (50/35)

Rest 3 Minutes

AMRAP 4:

400 Meter Run

Max Single Arm Dumbbell Thrusters (50/35)

Extra

Intervals

3 Sets:

27/21 Calorie Bike: Light Pace

21/15 Calorie Bike: Moderate Pace

15/12 Calorie Bike: Fast Pace

No Rest Between Rounds

Aim For Consistent Speeds Across Each Pace on Each Round