FRIJULY19

CrossFitAllen – CrossFit

Warm-Up

Gen Warm Up and Stretch, then….

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

Movement Prep

5 High Hang High Pulls

5 High Hang Muscle Snatches

5 High Hang Power Snatches

5 Power Snatches

Strength

Power Snatch (Build To A Heavy Set of 5)

Conditioning

Metcon (Time)

“Scarface”

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees
– Focus on cycling the snatch

– Looking for 12 min or less – scale accordingly

Extra

2 Rounds (3 min btw each round):

200 M Farmers Carry (53/35)

600 M Med Ball Run (20/14)

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