CrossFitAllen – CrossFit


1:00 Easy Pace Row

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 each direction)

1:00 PVC Standing Lat Stretch (0:30 each side)


If not enough rowers, 1/2 the class will start on Power Snatch and 1/2 on the Metcon, then switch.


Power Snatch (Heavy Set of 3 Touch n Go )

*Athletes will have 15 minutes to work up to a heavy set of 3 power snatches

*Reps must be touch n Go

*Start light and build slowly, focusing on technique for the early sets


Metcon (Time)


For Time, with a 15 minute cap:


Calorie Row

Power Snatches (75/55)



Calorie Row

Power Snatch (athlete’s choice)
*This should be a light weight, capable of moving for 20 reps unbroken when fresh


Pullups or Chest to Bar Pullups

3 Sets For Total Reps:

30 Seconds On

10 Seconds Off

20 Seconds On

10 Seconds Off

10 Seconds On

3 Minutes Rest Between Sets


Run Intervals:

4 x 200 Fast

Rest 2:00

3 x 300 Fast

Rest 2:00

2 x 400 Fast

Rest 2:00

1 x 800 Fast

60 Seconds Walk Between all Reps


Metcon (Time)

For Time:

500m Run

25 Alternating Dumbbell Snatches

400m Run

20 Alternating Dumbbell Snatches

300m Run

15 Alternating Dumbbell Snatches

200m Run

10 Alternating Dumbbell Snatches

100m Run

5 Alternating Dumbbell Snatches

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