CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 3rd Day of Fit-Mas, CrossFit Allen gives to you…

Take a Post Workout Selfie at CrossFit Allen and Tag Us!


1:00 Row Easy Pace

0:30 Alternating Reverse Lunges

0:30 Push Up to Downdog

1:00 Row Moderate Pace

0:30 Slow Air Squats

0:30 Active Spiderman

1:00 Row at Workout Pace

5 Med Ball Squats

5 Push Press

5 Med Ball Thrusters

5 Wall Balls


Metcon (Time)


For Time w/ Cap of 25 Min:

1,000 Meter Row Buy In

30 Power Snatches (115/85|R+135/95)

100 Wall Balls (20/14)

*partition snatches and WBs however you like

1,000 Meter Row Cash Out


750 Meter Row Buy in

30 Power Snatches (athlete’s choice)

100 Wall Ball Shots (athlete’s choice)

*partition snatches and WBs however you like

750 Meter Row Cash Out
*Each row should take no longer than 5 minutes

*Partition the 30 Power Snatches and 100 Wall Ball Shots however you like

*Stagger Heats by 6:00


5 Sets Max Unbroken Strict Pull Ups

After every set 200 Meter Run


4 Sets for Quality:

40 Double Unders (60 Singles)

10 Single DB Overhead Squats (alternate complete sets w/ athlete’s choice on weight)


Assault Bike (Long)

4 Sets:

5:00 Moderate Pace

1:00 Rest


Metcon (Time)

30 Double Dumbbell Snatches

2,000 Meter Row or 1,600 Meter Run

100 Single Dumbbell Thruster (hold one dumbbell horizontally in both hands)

Partition However You’d Like

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