CrossFitAllen – CrossFit


General Warmup and then…

Overhead Stretch on Wall: 1 Minute

Front Rack Stretch: 45 Seconds

Wrist Stretch: 45 Seconds


Push Jerk (Heavy Set of 3 )

Athletes will have 12 minutes to work up to a heavy set of 3 Push Jerks from the rack


Metcon (Time)

“Seventh Wonder”

7 Rounds for Time:

7 Push Jerks (115/85)

7 Lateral Barbell Burpees


“Eighth Wonder”

8 Rounds For Time:

8 Push Jerks (135/95)

8 Bar Facing Burpees
*Choose a weight for “seventh wonder” that you can complete in 1-2 sets

*The bar is taken from the floor


Metcon (Time)

8 Rounds For Time:

8 Double Dumbbell Push Jerks

8 Lateral Burpees Over Dumbbells


Metcon (Time)

No Equipment Home Workout

8 Rounds For Time:

8 Hand Release Push Ups|R+ 5 HSPU)

8 Reverse Lunges (each leg…16 total)


Row Intervals

On the Minute x 9:

Minute 1: 18/15 Calorie Row

Minute 2: 15/12 Calorie Row

Minute 3: 12/9 Calorie Row

Minute 4: 18/15 Calorie Row

Minute 5: 15/12 Calorie Row

Minute 6: 12/9 Calorie Row

Minute 7: 18/15 Calorie Row

Minute 8: 15/12 Calorie Row

Minute 9: 12/9 Calorie Row

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