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
