FRIAPR30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Karen! Run!”

8 Rounds For Time:

15 Wall Balls (20/14)

200m Run

===FITNESS===

8 Rounds For Time:

15 Wall Balls (14/10)

100m Run

Cash Out

Group Abzzzzzzz

On a 5:00 clock:

Any Plank Hold

(Every :30 perform 5 Supermans )

Extra

Part A – 5 Sets:

1 Tempo Strict Press (Up fast, :4 down)

2 Strict Presses

(Rest as needed between set)

Part B – 1 Set:

Max Reps Empty Bar Strict Press

At Home METCON

Metcon (Time)

8 Rounds For Time:

16 Single Dumbbell Thrusters (Switch arms every round)

200m Run

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