MONSEPT23

CrossFitAllen – CrossFit

Warm-Up

General Warm-up and stretch, then…

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Strength

Snatch Complex

Build to a Heavy Complex of:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

METCON

Metcon (AMRAP – Rounds and Reps)

“Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 95/65|R+115/85

Extra

Midline

Not For Time:

Accumulate 75 Hollow Rocks

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