CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Movement Prep
Conditioning
Metcon (Time)
PowerPoint
Teams of 3
For Time (30 Minute Cap):
75 Power Snatches (75/55|R+95/65)
75/50 Calorie Row
50 Power Snatches (95/65|R+115/85)
50/35 Calorie Row
25 Power Snatches (115/85|R+135/95)
25/20 Calorie Row
50 Knees to Elbows or
|R+15 Rope Climbs (15′)
25 Power Snatches (115/85|R+135/95)
25/20 Calorie Row
50 Power Snatches (95/65|R+115/85)
50/35 Calorie Row
75 Power Snatches (75/55|R+95/65)
75/50 Calorie Row
*If you hit the cap, put 30:00 as your score and put total reps completed in the notes section
*In this teams of 3 workout, one athlete works at a time while the others rest
*You can split up the listed reps however you see fit
Extra
Body Armor (A)
3 Supersets:
5 Weighted Strict Pull-ups
50% Max Strict Ring Dips
Rest 2 Minutes Between Sets
Body Armor (B)
3 Supersets:
Max Strict Pull-ups
Max Ring Push-ups
Rest 2 Minutes Between Sets
CrossFit Allen 