FRIJULY26

CrossFitAllen – CrossFit

Warm-Up

Gen warmup and stretch, then:

PVC Pipe Burgener warmup / Barbell Burgener Warmup (Coaches see notes)

Strength

Power Snatch (2 – Position Power Snatch)

High Hang (Hip Pocket) and Hang (above the knee) = 1, Build to Heavy in 12 min

Focus – Load Hamstrings and Extend Up

Conditioning

Metcon (Time)

“Hop Scotch”

5 Rounds:

10 Power Snatches (95/65 | R+ 115/85)

10 Box Jump Overs (24/20)

Extra

On the 2:30 x 5:

10 Banded Deadlifts (55% of Max)

10 Handstand Push ups/ 3 Wall Walks

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