TUEDEC21

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 9th Day of Christmas, CrossFit Allen gives to you…

A chance to share what CFA means to you…

REMINDER

1/2 of the class will start on the squats and the other on “Death Race”, then we will switch.

Strength

Back Squat

[18 Minute Clock]

Set 1: 3 Reps @ 60% 1RM

Set 2: 3 Reps @ 68% 1RM

Set 3: 8 Reps @ 73% 1RM

Set 4: 8 Reps @ 73% 1RM

Set 5: Max Reps @ 68% 1RM

*Score = 5th Set (Reps and Weight)

Conditioning

Metcon (Time)

“DEATH RACE”

[COMPTRAIN BENCHMARK]

5 Rounds For Time:

15/12 Calorie Bike

10 Burpees

Extra

Strict Press:

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

[Leave 1-2 Reps In The Tank On Max Set]

Extra

10 Rounds of:

200 Meter Run

30% of max strict HS Push Ups or :20 HS Hold

At Home METCON

Metcon (Time)

5 Rounds For Time:

200 Meter Run

10 Burpees

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