CrossFitAllen – CrossFit
Warm-Up
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
Strength
Front Squat (Heavy Set of 3)
Athletes will have 10 minutes to work up to a heavy set of 3 Front Squats
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Wrong Turn”
Teams of 2
AMRAP 20:
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
Extra
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
