CrossFitAllen – CrossFit


General Warmup and Stretch, then…

Movement Prep


Metcon (Time)

“Power Wash”

Every 10 Minutes x 2 Rounds:

800/600|R+1K/800 Meter Row

20|R+30 Dumbbell Power Snatches (50/35)

40R+50 Wallballs (20/14)
*A round starts every 10 minutes (0:00 & 10:00)

*Complete the three movements and rest with whatever time remains until the 10:00 on the clock

*Your score today is the slower of the two rounds


Body Armor

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets

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