SATMAR20

CrossFitAllen – CrossFit

REMINDER

This Saturday and next Saturday we will not have a 7am class. This is directly on the heels of our Friday Night Lights.

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Calories)

“Tri-Sprint Intervals V2”

4 Rounds:

AMRAP 4:

400 Meter Run

21/15 Calorie Bike

Max Calorie Row

Rest 4 Minutes Between Rounds
*In the 4-minute windows, you’ll complete the listed run and calories on the bike before moving on to the scored station, the calories on the rower

*Record total calories for each of the 4 rounds, with your final score being the LOWEST number across all the rounds

At Home METCON

Metcon (Time)

HOME GYM

For Time:

3 Mile Run

Extra

Pick 1 Of The Following

Strict Pull-ups (10-9-8-7-6-5-4-3-2-1)

Regular or Deficit Strict Handstand Push-ups (10-8-6-4-2)

Ring or Bar Muscle-ups (10-8-6-4-2)

Handstand Walk (6×50′)

Back/Front/Overhead Squat (10-8-6-4-2)

Rope Climbs (5-4-3-2-1)

Rest as Needed Between All Sets

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