SATDEC21

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then

Barbell Warmup

and

Movement Prep

Conditioning

Metcon (Time)

“Mile High”

With a Partner Rx

For Time:

600 Meter Run (together)

100 Power Snatches (75/55)

600 Meter Run (together)

100 Ab Mat Sit-ups

600 Meter Run (together)

100 Lateral Barbell Burpees

With a Partner Rx+

For Time:

800m Run (together)

100 Power Snatches (95/65)

800m Run (together)

10 Rope Climbs

800m Run (together)

100 Bar Facing Burpees
*all the runs are completed together

*all other movements split as desired

Extra

Olympic Cycling

For Time:

10 Power Snatches @ 60%

8 Power Snatches @ 65%

6 Power Snatches @ 70%

4 Power Snatches @ 75%

2 Power Snatches @ 80%

Before Each Set: 35 Double Unders

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