SATOCT2

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for time)

“Turf & Turf”

[On the 0:00]

3 Rounds:

200 Meter Run

25 Wallballs (20/14)

[On the 9:00]

3 Rounds:

200 Meter Run

20 Pull-ups

[On the 18:00]

3 Rounds:

200 Meter Run

15 Burpees

====FITNESS====

3 Rounds:

200 Meter Run

20 Wallballs (14/10)

[On the 9:00]

3 Rounds:

200 Meter Run

15 Pull-ups

[On the 18:00]

3 Rounds:

200 Meter Run

10 Burpees
*Score = Time for each section (3)

*9 Minute Cap for All 3 Rounds

*If Capped: Put 9:00 As Score For That Round*

Extra

3 Rounds of…

:20 Plank :10 Rest

:20 Arch :10 Rest

:20 Hollow :10 Rest

:20 Seal Walk :10 Rest

Extra

4 Sets:

3 Behind the Neck Split Jerks @ Light Weight (3 seconds in catch position)

then…

4 Sets:

3 Power Cleans + 1 Push Jerk @ 70-75% of 1RM Clean and Jerk

At Home METCON

Metcon (3 Rounds for time)

On the 0:00

3 Rounds:

200 Meter Run

25 Squat Jumps

On the 9:00

3 Rounds:

200 Meter Run

20 Alternating DB Plank Rows

On the 18:00

3 Rounds:

200 Meter Run

15 Burpees

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