SATMAR27

CrossFitAllen – CrossFit

Warm-Up

General warmup and stretch

Conditioning

Metcon (Calories)

“Tri Sprint Intervals V3”

4 Rounds:

AMRAP 4:

30/20 Calorie Row

300 Meter Run

Max Calorie Bike

Rest 4 Minutes Between Rounds
Your final score is the lowest number of Calories across all the rounds

At Home METCON

Metcon (Distance)

For Distance:

30 Minute Run

Extra

5 Giant Sets For Quality:

100′ Single Kettlebell Farmers Carry

:30 Side Plank (Each Side)

:20-:30 GHD Hip Extension Hold

Rest As Needed Between Sets

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