CrossFitAllen – CrossFit


Dynamic Line Drills then,

1:00 Pigeon each side

1:00 Child Pose


Movement Prep

With Lighter Weight:

6 Alternating Dumbbell Power Snatches

6 Alternating Dumbbell Muscle Snatches

With Workout Weight:

4 Alternating Dumbbell Power Snatches

4 Alternating Dumbbell Muscle Snatches


Metcon (Time)

“Piggy Back”

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)


8 min EMOM, building of:

1 Hang Power Snatch + 1 Power Snatch

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