CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
GO FETCH
For Time:
40|R+50 Wall Balls (20/14)
600|R+800 Meter Run
40|R+50 Alternating Dumbbell Power Snatches (50/35)
600|R+800 Meter Run
40|R+50 Alternating Dumbbell Power Snatches (50/35)
600|R+800 Meter Run
40|R+50 Wall Balls (20/14)
====FITNESS====
For Time:
30 Wallballs (athlete’s choice)
400 Meter Run
30 Alternating Dumbbell Power Snatches (25/15)
400 Meter Run
30 Alternating Dumbbell Power Snatches (25/15)
400 Meter Run
30 Wallballs (athlete’s choice)
*25 Min Cap
*Score = Time it takes to complete the workout
Cool Down
200m Group Walk, Stretch, and Chat
Extra
Sandbag/D-Ball Work: 4 Sets for Quality
100’ Forward Carry
10 Squats
100’ Reverse Carry
10 Squats
10 Cleans
At Home METCON
Metcon (Time)
For Time:
50 Single Arm Dumbbell Thrusters (25 Each Arm)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Alternating Dumbbell Power Snatches (50/35)
800 Meter Run
50 Single Arm Dumbbell Thrusters (25 Each Arm)
