WEDAUG18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Box Front Squats (Based on 1 RM Front Squat)

EMOM 8

2 Box Front Squats
Sets 1&2: 55%

Sets 3&4: 60%

Sets 5&6: 65%

Sets 7&8: 70%

*Box is set just below parallel…slow down to the box, then explode up

Conditioning

Metcon (3 Rounds for reps)

“FOUR TWENTY”

AMRAP 4:

21/15 Calorie Row

21 Toes to Bar

21 Front Squats (95/65)

[Rest 4 Minutes]

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats (115/85)

[Rest 4 Minutes]

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats (135/95)

====Fitness====

AMRAP 4:

15/12 Calorie Row

15 Toes to Bar

15 Front Squats (65/45)

[Rest 4 Minutes]

AMRAP 4:

12/9 Calorie Row

12 Toes to Bar

12 Front Squats (85/55)

[Rest 4 Minutes]

AMRAP 4:

9/6 Calorie Row

9 Toes to Bar

9 Front Squats (95/65)
*Score = Reps across all 3 sets

*Enter 3 separate scores

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