Don’t forget, Sat classes will be moved to 8:30 AM and 9:45 AM, effective Sept 7th. Yoga will be starting at 11:00 AM going forward as well.

CrossFitAllen – CrossFit


General Warm-up and Stretch, then…

Movement Prep

Barbell Snatch Warm-up

Pull-up Prep

DB Snatch Prep

Box Step Up Prep


Snatch Complex (Build to a Heavy, but perfect complex)

Power Snatch+Overhead Squat+Squat Snatch


Metcon (AMRAP – Rounds and Reps)

“Big Bird”


20 Dumbbell Snatches Alt.(50/35|Rx+60/45)

200m Run

20 Dumbbell Box Step-Ups (24″”/20″”)

20 Pull-ups (Rx+C2B Pull-Ups)
Using a single dumbbell in this longer AMRAP workoutFor the box step-ups

Hold the dumbbell however you’d like and alternate legs for a total of 20 reps


Body Armor

3 x 100m Walk, two dumbbells.

First 25m – Left DB Overhead, right DB at Hang.

Second 25m – Left DB at Hang, right DB Overhead.

Third 25m – Both DB’s at Front Rack

Fourth 25m – Both DB’s Overhead

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