CrossFitAllen – CrossFit


Epic Fun-Shine Warmup and Stretch, then…

Movement Prep

30 Seconds Slow Clean Grip Deadlifts (Working on Controlled Speed off the Floor)

5 Hang Power Cleans (Working on Speed Through the Middle)

5 Power Cleans (Put it All Together)


Metcon (AMRAP – Reps)

“Deep End”

In Teams of 4, each starting at a different station…

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/85|R+155/115)

1 Minute Burpees

1 Minute Rest
*Your final score is the sum total of your entire team’s reps across the 5 rounds (this will likely be a large number)

*Each teammate will start at a different station and rotate according to the order above

*Keep the Rower on for the entire Metcon, no need to reset


Push Press

Build to a Heavy Set of 3

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