CrossFitAllen – CrossFit


General Warm-Up and Stretch, then…

Barbell Warmup, then…

Movement Prep:

-Pull-Up Progressions

-Power Clean Progressions

-Thruster Progressions


Metcon (AMRAP – Rounds and Reps)

“Hot & Heavy”

Teams of 3, AMRAP 30:

60 Calorie Row

50 Pull-ups|R+30 Bar Muscle Ups

40 Power Cleans

30 Thrusters

Round 1: 75/55|R+95/65

Round 2: 95/65|R+115/85

Round 3: 115/85|R+135/95

Round 4: 135/95|R+155/105

Round 5: 155/105|R+175/115
*One athlete works at a time in this AMRAP 30 team workout

*Teams must complete all reps at one station before moving to the next

*The weight increases with each round for the barbell movements


Olympic Cycling

On the 4:00 x 4 Sets:

30 Double Unders

5 Ring Muscle Ups

30 Double Unders

5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build

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