FRIAUG20

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

REMINDER

1/2 of the class will start on the Metcon, and 1/2 will start on the Row Conditioning, then we will switch…that way we won’t share bikes

Conditioning

Metcon (Time)

“LIGHTSABER”

For Time, 18:00 Cap:

21-18-15-12-9-6-3

Power Snatch (75/55)

Before each set of Power Snatch, complete 10/7 Calorie Assault Bike

====FITNESS====

18-15-12-9-6-3

Power Snatch (athlete’s choice)

Before each set of Power Snatch, complete 9/6 Calorie Assault Bike

Cash Out

Row Conditioning

2 Sets: 30/24 Calorie Row

Rest :30s between, and 2:00 after the 2nd set.

Into: 2 Sets – 25/21 Calorie Row

Rest :30s between.

At Home METCON

Metcon (Time)

For Time:

100m Run, 21 Alternating Single Dumbbell Power Snatches

100m Run, 18 Alternating Single Dumbbell Power Snatches

100m Run, 15 Alternating Single Dumbbell Power Snatches

100m Run, 12 Alternating Single Dumbbell Power Snatches

100m Run, 9 Alternating Single Dumbbell Power Snatches

100m Run, 6 Alternating Single Dumbbell Power Snatches

100m Run, 3 Alternating Single Dumbbell Power Snatches

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