SATJUN5

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“EVERYTHING IN MODERATION”

With a Partner AMRAP 20:

200m Run (together)

14 Deadlifts (185/135|R+225/155)

14/10 Calorie Assault Bike

Score = The total amount of rounds and rep accumulated at 20:00

The Run = 1 meter is 1 Rep

====FITNESS====

200 Meter Run (together)

20 Deadlifts (95/65)

14/10 Calorie Assault Bike
*Run together, then split Deadlifts and Bike evenly

Cool Down

1:00 Split Straddle Strech

:30 Single Arm Lat Stretch (each side)

:30 Calf Stretch on Post

Extra

* 3 Sets For Quality:*

8 Incline Dumbbell Bench Press

8 Feet Elevated Ring Row

50′ Single KB Suitcase Carry (Each Arm)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

12 Double Dumbbell Burpee Deadlifts (50/35)

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