WEDNOV17

CrossFitAllen – CrossFit

Conditioning

Metcon (Time)

“NO SHOES, NO SHIRT, NO PROBLEM”

For Time [38 Minute Cap]:

2 Minutes On, 1 Minute Off

1,600 Meter Row

80 Toes to Bar

3,200 Meter Bike

====R+====

4,000 Meter Bike

100 Toes to Bar

2,000 Meter Row

====FITNESS====

1,200 Meter Row or 2,400 Meter Bike

80 Knees to Chest

2,400 Meter Bike or 1,200 Meter Row
*Score = Time it takes to complete the workout

*If time capped, add 1 second to your time for every missed rep.

*Notice the difference in order of Row and Bike between RX and RX+…

*Fitness can go in any order based on availability

Extra

5×1 Deadlift

After every set. . .

0:30 Side Plank (each side)

0:30 Banded Clamshells (each side)

Extra

Legless Rope Climb:

If unable to do legless, test max rope climbs in 3 Minutes

At Home METCON

Metcon (Time)

For Time [38 Minute Cap]:

1 Mile Run

2,000 Meter Row/ 4,000 Meter Bike/ 500 Single Unders

200 Sit-Ups

2 Minutes On, 1 Minute Off