MONAUG23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Master of None”

On a 20:00 clock

For Time:

60/45 Calorie Row

45 Pull-ups|R+ C2B Pullups

30 Deadlifts (185/135|R+225/155)

15 Bar-Facing Burpees

====FITNESS====

45/35 Calorie Row

35 Pull-ups

25 Deadlifts (athlete’s choice)

15 Bar-Facing Burpees (step over)
In Time Remaining Until 20:00:

Work to Establish a Heavy Single Deadlift

Strength

Deadlift (Work to a 1 Rep Max)

In Time Remaining Until 20:00:

Work to Establish a Heavy Single Deadlift

Extra

10 Sets:

200 Meters at Fast Pace

200 Meters Recovery Jog

Extra

3 Sets for Quality:

20 Pausing GHD Hip Extensions

20 Pausing Banded Glute Bridges

:30 Side Plank E/S

Rest as needed between sets

Extra

AMRAP 3

Legless Rope Climbs

At Home METCON

Metcon (Time)

For Time:

800m Run

45 Double Dumbbell Bent Over Rows

30 Double Dumbbell Deadlifts

15 Dumbbell-Facing Burpees

Then: Tabata: Glute Bridge Hold

(8 rounds of :20 on and :10 off)

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