CrossFitAllen – CrossFit


6 Minutes For Quality

100 Meter Row

8 PVC Pass Throughs

8 PVC Overhead Squats

4 PVC Sotts Press

4 PVC Liftoffs


Hang Power Snatch (Build to a Heavy Set of 3)

+Athletes will have 15 minutes to build to a heavy set of 3


Metcon (Time)


For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (96/65|R+115/85)


Strict Gymnastics

Ascending Ladder for 7 Minutes:


Strict Handstand Push-up

Strict Ring Dip


Rest 3 Minutes

5 Minute Window:

2 Wall Walks Video

10 Weighted AbMat Sit-Ups

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