CrossFit Allen, NOW OPEN!
WOD
Sprint DT
10 Rounds of:
9 Deadlift (155/105 | R+ 185/125)
6 Hang Power Clean
3 Shoulder to OH
90 second rest
Extra
Clean @ Hip: EMOM x 5 min: 60/3
Blocks Above Knee: Clean Pull to explode + Clean: 60/3+3, 70/3+2, 75/3+2, 80-85/3+2*3 sets
Banded Deadlift: EMOM x 9 min: 3 reps @ 50% + bands, drop every rep from the top
10 min. practice freestanding HSPU
10 sets
– 3 hollow pushups +3 strict HSPU + 6 kipping HSPU
After Conditioning
100 GHD situps only to parellel
*any break equals 2 wall walks