WEDJUN16

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)