CrossFitAllen – CrossFit
Conditioning
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)
Extra
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)
