SATJAN11

CrossFitAllen – CrossFit

Warm-Up

General Wamrup and Stretch, then…

Barbell Warmup and Movement Prep

Conditioning

Metcon (Time)

“Bike Drop”

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Assault Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Assault Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Assault Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Assault Bike

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Assault Bike

15 Power Snatches (155/105)

15 Thrusters (155/105)
*30 Min Time Cap

*At 30 min, each unfinished rep is = 1 second…

*Example, if all but the last round of thrusters was finished, your time would be 30:15

Extra

Gymnastic Skill

15 Minute Recovery Row

On the 0-4-8-12:

50′ Handstand Walk or 3 Wall Walks

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