WEDNOV3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

EMOM 4: 3 Dead Stop Deadlifts UP TO 60% of 1RM, but NOT over

EMOM 4: 3 Touch and Go Deadlifts UP TO 65% of 1RM, but NOT over

Conditioning

Metcon (Time)

“MAY I HAVE ANOTHER”

On the 3:00 x 7 Rounds:

12 by 10 Meter Med Ball Shuttle Runs (20/14)

12 Toes to Bar

9 Deadlifts (185/135)

====FITNESS====

8 by 10 Meter Med Ball Shuttle Runs (athlete’s choice)

12 Knees to Chest

9 Deadlifts (athlete’s choice)
*Score will be athletes’ Slowest Time.

Extra

Bodyweight/Gymnastics: Weighted Strict Pullups

Tier 1: Unbroken weighted Strict Pullups: 4-4-4-3-2

Tier 2: Unbroken weighted Strict Pullups: 3-2-2-2-2

Tier 3: Unbroken Strict pull-ups: 3-2-2-2-2

Tier 4: Banded Strict Pullups: 3 Max Sets of Banded Strict Pullups

Extra

Accessory: Pulling

3 Rounds

12 Kettlebell Romanian Deadlifts

10 High Plank Dumbbell Pull Throughs

8 V Ups

At Home METCON

Metcon (Time)

On the 3:00 x 7 Rounds:

200 Meter Weighted Run

24 Sit-Ups

9 Double Dumbbell Deadlifts
Score: Slowest of the 7 Rounds

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