SATAUG7

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“31 HEROES”

[PARTNER WORKOUT]AMRAP 31:00

8 Thrusters (135/95)

12 Burpee Pullups

11 Box Jumps (24″/20″)

*partner carries 35/25 weight plate

====R+====

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24″)

*partner carries 45/35 weight plate

====Fitness====

8 Thrusters (athlete’s choice-challenging)

12 Burpee Pullups

11 Box Jumps/Step Ups (athlete’s choice)

*partner carries weight plate of their choice
*This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a weight plate. Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

Extra

For Time:

40 Dumbbell Bench (Break into no more than two sets)

1,000m Row

40 Dumbbell Bench ((Break into no more than two sets)

Extra

3 Sets:

1 Pausing Split Jerk

1 Split Jerk

*Pausing 2 seconds in dip and 2 seconds in catch

then…

EMOM 5

1 Split Jerk, building to a heavy for the day

At Home METCON

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 31:

8 Double Dumbbell Thrusters

6 Double Dumbbell Devils Press

11 Broad Jumps

Partner 2: 400m Run with an Object

Switch when Partner 2 returns, Picking up where they left off

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