SATSEP4

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“BEST FOOT FORWARD”

With a Partner, partitioning reps as desired

4 Rounds For Time:

100 Double Unders

20 Pullups|R+Chest to Bar Pull-Ups

30 Single Dumbbell Box Step-overs ((50/35)|24″/20″)

====FITNESS====

150 Single Unders

20 Pullups

30 Single Dumbbell Box Step overs (athlete’s choice on box height and weight)
*Score = Time it takes to complete the workout

Extra

3 Rounds Not for Time:

30 GHD Sit-Ups

1:00 Plank

Extra

5 Sets:

3 Squat Cleans

1 Push Jerk

All Sets @ 65-70% 1RM C&J

At Home METCON

Metcon (Time)

3 Rounds For Time:

100 Line Hops

20 Dumbbell Plank Rows (10 Each Arm)

30 Single Dumbbell Goblet Step Back Reverse Lunges

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