SATJAN9

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Team Marston”

10 Rounds Each:

1 Deadlift (275/185)

6 Toes to Bar

12 Lateral Barbell Burpees

Switch After Full Rounds

30 Minute Time Cap

====R+=====

10 Rounds Each:

1 Deadlift (315/205)

10 Toes to Bar

15 Bar Facing Burpees

Switch After Full Rounds

30 Minute Time Cap
*We expect these rounds to take around 1:10-1:30 to complete

*If teams are able to maintain a 1:30 average pace, they’ll make it under the 30 minute cap

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Double Dumbbell Deadlifts

15 Weighted Sit-ups

15 Dumbbell Facing Burpees

Extra

Body Armor

3 Giant Sets:

1 Minute Wall Sit

20 Double Dumbbell Bent Over Rows

30 Hip Extensions

Rest 2 Minutes Between Sets

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