FRIMAY28

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Jerk (3 Jerks (any style))

Every 2:00 for 4 Sets

Conditioning

Metcon (Time)

“MEMENTOES”

3 Rounds For Time:

36/24 Calorie Assault Bike

18|R+24 Toes to Bar

12 Jerks (155/105|R+185/135)

===FITNESS===

3 Rounds For Time:

30/20 Calorie Assault Bike

24 Knee Raises

12 Jerks (75/55)
*24 Minute Cap

*Jerks should be done in 4 or less sets per round

Extra

3 Sets For Quality:

8 Single Leg Dumbbell RDL (each leg)

15 Barbell Roll-Outs

At Home METCON

Metcon (Time)

3 Rounds For Time:

400m Run

24 Toe Raises

12 Double Dumbbell Jerks (50/35)

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