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
