MONNOV30

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Hang Power Snatch (EMOM 10 of 2 Hang Power Snatch)

*Every minute, athletes will complete 2 hang power snatches

*There is the option to increase in weight or stay at one moderately challenging load across

Conditioning

Metcon (AMRAP – Rounds and Reps)

“No Air”

AMRAP 15:

25 Air Squats

15 Hang Power Snatches (75/55)

5 Strict Pull-ups

=====R+=====

30 Air Squats

20 Hang Power Snatches (75/55)

10 Strict Pull-ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Air Squats

20 Single Dumbbell Hang Power Snatches

10 Strict Pull-ups

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