SATNOV30

CrossFitAllen – CrossFit

Warm-Up

Fun-Shine Warmup and Stretch, then…

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

5 Hang Power Snatch

Conditioning

Metcon (Time)

“Iron Lotus”

Teams of 3

For Time (30 Minute Cap):

800 Meter Med Ball Run (20/14)

80/60 Calorie Row

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80/60 Calorie Row

800 Meter Team Med Ball Run (20/14)
+One athlete moves at a time except on the runs, where teammates will run together for all 800 meters

Extra

Olympic Cycling

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50 Double Unders

Minute 2: 3 Push Presses + 3 Push Jerks

Start at 55% of Estimated 1RM Push Press and Build

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