CrossFitAllen – CrossFit


General Warm-Up and Stretch, then…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Power Clean Progressions


Hang Power Clean (Heavy Set of 3)

Athletes will have 12 minutes to work up to a heavy set of 3 hang power cleans


Metcon (AMRAP – Rounds and Reps)



15 Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Men: 135 Rx|155 Rx+

Women 95 Rx|105 Rx+


Accumulate 2:00 in a High Plank

Accumulate 2:00 in a Dead Hang on PU Bar

*Make Alice a marble sangwich

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