CrossFitAllen – CrossFit


General Warmup and Stretch, then…

Child’s Pose on Box: 1 Minute

Wrist Stretches on Box: 30 Seconds Each Direction

Movement Prep


Metcon (Time)

Long Haul

2 Rounds:

20 Push Presses (95/65)

25 Burpees

30 Single Dumbbell Box Step-ups (Alternating)

35/28 Calorie Row


2 Rounds

20 Push Press (115/85)

30 Burpees

40 Single Dumbell Box Step Ups (Alternating)

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35
*Stagger heats by 4-5 minutes


Beast Builder

On the Minute x 7:


Minute 1: 95/65|R+115/85

Minute 2: 115/85|R+135/95

Minute 3: 135/95|R+155/105

Minute 4: 135/95|R+155/105

Minute 5: 135/95|R+155/105

Minute 6: 115/85|R+135/95

Minute 7: 95/65|R+115/85

Max Unbroken Reps at Each Barbell

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