MONJUN7

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“DIRTY LAUNDRY”

3 Rounds:

15 Power Cleans (95/65|R+115/85)

12 Thrusters (95/65|R+115/85)

9 Bar-Facing Burpees

Directly Into…

3 Rounds:

15 Power Cleans (75/55|R+95/65)

12 Thrusters (75/55|R+95/65)

9 Bar-Facing Burpees

====Fitness====

3 Rounds:

15 Power Cleans (64/45)

12 Thrusters (65/45)

9 Bar-Facing Step-Over Burpees

Directly Into…

3 Rounds:

15 Power Cleans (65/45)

12 Thrusters (65/45)

9 Bar-Facing Step-Over Burpees
*20 Minute Cap

Cool Down

1:00 Pigeon + Wrist Stretch (each side)

1:00 Foam Roll – Lower Back

:30 Figure-4 (each side)

Extra

3 Sets For Quality:

8 Single Kettlebell Front Rack Drop Lunge

50′ Sled Push

At Home METCON

Metcon (Time)

For Time

3 Rounds:

15 Double Dumbbell Power Cleans (50/35)

12 Double Dumbbell Thrusters (50/35)

9 Dumbbell-Facing Burpees

Directly Into…

3 Rounds:

15 Double Dumbbell Hang Power Cleans (50/35)

12 Single Dumbbell Thrusters (6 Each Arm) (50/35)

9 Bar-Facing Burpees

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