CrossFitAllen – CrossFit


General Warm-up and Stretch, then…

5 Good Morning

5 Elbow Rotations

5 Tempo Front Squats (3 down-2 bottom-1 up)

5 Hang Power Cleans

5 Front Squats

8 Scap Pull-ups

8 Hollow Arch Swings

3 Strict Pullups

3 Kipping Pullups

3 Butterfly Pullups


Front Squat (Heavy Set of 3)

Athletes will have 10 minutes to work up to a heavy set of 3 Front Squats


Metcon (AMRAP – Rounds and Reps)

“Wrong Turn”

Teams of 2


12 Front Squats (95/65|R+115/85)

9 Lateral Barbell Burpees

6 Pull-ups|R+ 4 Bar Muscle Ups

Continuous 300 Meter Run|R+ 200m Wreck Bag Run


EMOM 6: Snatch Complex Building

High Hang Snatch + Above the Knee Hang Snatch + Snatch

Every Minute on the Minute complete 1 Hang Snatch from the power position, 1 Hang Snatch from just above the knee, and 1 Full Snatch from the floor

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