WEDAUG25

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“BOAT SHOES”

For Time 32:00 Cap

1500/1200m Row

1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row

400m Run

====FITNESS====

1000/800m Row

800m Run

Rest 3 Minutes

750/600m Row

600m Run

Rest 3 Minutes

500/400m Row

400m Run
*Score = Total time to complete the workout with rest.

Extra

3 Sets For Max Reps:

Max Strict Pull-ups

Max Ring Rows

30 Band Pull-Aparts

Comp Technique Work

3 Supersets:

Set 1

14 light DB Alt Snatch (practice switching hands in air)

30 DUs/60 Singles

10 T2B

Set 2

12 Working weight DB Alt Snatch (practice switching hands in air)

30 DUs/60 Singles

10 T2B

Set 3

10 Heavy DB Alt Snatch (practice switching hands in the air)

30 DUs/60 Singles

10 T2B

Followed immediately by…

2 Max C2B Pullups/Pullups sets

At Home METCON

Metcon (Time)

For Time:

Run 1.5 Miles/2400m

Rest 3:00

Run 1 Mile/1600m

Rest 3:00

Run 0.5 Mile/800m

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