WEDAPR21

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Emergency Brake”

For Time:

30/24 Calorie Assault Bike

30 Power Cleans (95/65)

30/24 Calorie Assault Bike

30 Front Squats (95/65)

30/24 Calorie Assault Bike

30 Squat Cleans (95/65)

====R+====

For Time:

30/24 Calorie Assault Bike

30 Power Cleans (115/85)

30/24 Calorie Assault Bike

30 Front Squats (115/85)

30/24 Calorie Assault Bike

30 Squat Cleans (115/85)

====FITNESS====

For Time:

24/18 Calorie Assault Bike

24 Power Cleans (65/55)

24/18 Calorie Assault Bike

24 Front Squats (65/55)

24/18 Calorie Assault Bike

24 Squat Cleans (65/55)
*Work in 2 Minutes On + 2 Minute Off

*Athletes Pick Up Where They Left Off in the Chipper

*Score is Completion Time, Including Rest Time

*8 Round (32 Minute) Cap

*If sharing a bike, make sure to note calories before getting off, and pick up where you left off

Cool Down

Table Top Stretch: 1 Minute

Wall Twist: 1 Minute Each Side

Active Twisted Cross: 1 Minute

Extra

6 Sets:

2 Tempo Front Squats – :5 Seconds Down – No Pause – Up

(The Goal: Try to pull the torso taller and taller during descent)

At Home METCON

Metcon (Time)

For Time

60 Line Hops (60DU/90SU)

50 Double DB Power Cleans

60 Line Hops(60DU/90SU)

50 Double DB Front Squats

60 Line Hops(60DU/90SU)

50 Hang Squat Cleans

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