FRIAUG23

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

PVC Pass Throughs

Active Spidermans

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Conditioning

Metcon (Time)

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

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

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

Extra

3 Sets, Not For Time:

10 Inchworms

30 GHD Sit-Ups

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