CrossFitAllen – CrossFit


Metcon (Time)

“Runny Nose”

Teams of 3

2 Rounds (35 Minute Cap):

75 Back Squats (135/85 | R+155/105)

600 Meter Run

75 Hang power Cleans (115/75 | R+ 135/95)

400 Meter Run

75 Push Press (95/65 | R+ 115/85)

300 Meter Run
Moving a moderate weight on the barbell and the bag in this team of 3 workout

One partner works at a time on the barbell while the other two rest

All three partners run together (scale run to stay under 3-4 min)


Split Jerk Complex:

5 X 2 Reps (1 rep= 2 dip holds + 1 Split Jerks), Build to a heavy (use blocks or come out of rack)

Rest 5 min:

At 60% of Heavy for the day:

Max Split Jerks in 2 min (reset after each rep)

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