WEDJUN9

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“CHECK THE BOX”

AMRAP 18:

Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:

2 Power Snatches (95/65|R+135/95)

4 Overhead Squats (95/65|R+135/95)

8 Box Jump Overs (24″/20″|R+30″/24″)

====FITNESS====

AMRAP 18:

Buy-In: 1800/1500m Row

Max Rounds With Time Remaining:

2 Power Snatches (65/45)

4 Overhead Squats or Front Squats (65/45)

8 Box Step-Overs (24″/20″)
*Score is rounds plus reps…the row is just a buy in.

*Stagger heats by 9:00

Cash Out

6 Sets Building:

*5 Seconds Down

*No Pause

Cool Down

2:00 Recovery

1:00 Pigeon Pose & Lat Stretch (each side)

1:00 Lacrosse Ball Lat Smash (each side)

1:00 Foam Roll – Quads (each side)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: Run 1 Mile

Max Rounds With Time Remaining:

10 Single Dumbbell Power Snatches

8 Single Dumbbell Overhead Squats (4 Each Arm)

10 Object Jump Overs (30″/24″)