FRIAPR15

CrossFitAllen – CrossFit

Warm-up

200 M Jog

400 M Row

200 M Jog

then…

PVC

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 change directions)

0:30 Standing PVC Lat Stretch (0:15 switch top hand)

5 Pausing Overhead Squats (0:03 pause in the bottom)

5 Overhead Squats

Strength

Snatch + OHS (EMOM 8 – Building)

Snatch + OHS

Conditioning

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Metcon (Time)

Jerry-ish

1000 Meter Run

1500 Meter Row

1000 Meter Run

Extra

15-12-9-6-3:

Strict Ring Dips

GHD Sit-ups

Wall Walks (1/3 Reps)*

GHD Sit-ups

(Wall Walks Go: 5-4-3-2-1)

Extra

Bike Intervals

3 Rounds:

8:00 Moderate-Hard

5:00 Recovery

At Home METCON

For Time:

5k Run

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