WEDAUG4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (2 Rounds for reps)

“BUY & HOLD”

ON AN 8:00 CLOCK

Buy-In: 800 Meter Run

In Remaining Time AMRAP:

30 Double Unders

15 Thrusters (75/55)

[Rest 4 Minutes, Then…]

ON AN 8:00 CLOCK

Buy-In: 800 Meter Run

In Remaining Time AMRAP:

30 Double Unders

15 Overhead Squats (75/55)

====FITNESS====

ON AN 8:00 CLOCK

Buy-In: 600 Meter Run

In Remaining Time AMRAP:

45 Single Unders

15 Thrusters (athlete’s choice)

[Rest 4 Minutes, Then…]

ON AN 8:00 CLOCK

Buy-In: 600 Meter Run

In Remaining Time AMRAP:

45 Single Unders

15 Overhead Squats (athlete’s choice)
*Score = Log reps for both AMRAPS.

Extra

4 Sets:

9 Weighted AbMat Sit-Ups (Heavier Dumbbell)

15 Weighted AbMat Sit-Ups (Lighter Dumbbell)

21 AbMat Sit-Ups (Unweighted)

Rest As Needed Between Sets.

At Home METCON

Metcon (2 Rounds for reps)

AMRAP 8:

Buy-In: 800 Meter Run

In Time Remaining Max Rounds of:

30 Double Unders

20 Single Dumbbell Thrusters, 10 each side

[Rest 4 Minutes, Then…]

AMRAP 8:

Buy-In: 800 Meter Run

In Time Remaining Max Rounds of:

30 Double Unders

20 Single Dumbbell Overhead Squat (10 Each Side)

====FITNESS====

AMRAP 8:

Buy-In: 600 Meter Run

In Time Remaining Max Rounds of:

45 Single Unders

20 Single Dumbbell Thrusters, 10 each side

[Rest 4 Minutes, Then…]

AMRAP 8:

Buy-In: 600 Meter Run

In Time Remaining Max Rounds of:

45 Single Unders

20 Single Dumbbell Goblet Squats

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