CrossFitAllen – CrossFit
Strength
Front Squat (Stamina Squats Alternating “On the Minute” x 10 )
Stamina Squats
Alternating “On the Minute” x 10 (5 Rounds, front + back = 1 Rd)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 60% of 1-Rep Front Squat on *both* lifts.
Conditioning
Metcon (Time)
Buy-In:
50/40 Calorie Row
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
50/40 Calorie Row
Extra
Snatch Balance – 5 X 3 Building to a Medium/Heavy Set,
Then 4 sets to find a heavy single snatch (no misses)
CrossFit Allen 