TUEDEC17

CrossFitAllen – CrossFit

Warm-Up

6 Minutes For Quality

100 Meter Row

8 PVC Pass Throughs

8 PVC Overhead Squats

4 PVC Sotts Press

4 PVC Liftoffs

Strength

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

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

Conditioning

Metcon (Time)

“Castaway”

For Time:

100 Air Squats

50/35 Calorie Row

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

Extra

Strict Gymnastics

Ascending Ladder for 7 Minutes:

1-2-3-4-5….

Strict Handstand Push-up

Strict Ring Dip

Push-up

Rest 3 Minutes

5 Minute Window:

2 Wall Walks Video

10 Weighted AbMat Sit-Ups

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