SATSEPT7

CrossFitAllen – CrossFit

Warm-Up

Coach’s choice: warm-up and stretch, then:

Barbell Warm-Up

Dead Lift Warm-Up (Focus – Bar over bow all the way up and down, stay flat in feet)

Conditioning

Metcon (Time)

“Dead & Company”

Team of 2, For Time:

Buy-In: 1 Mile Run

42-30-18:

Deadlifts (225/155)

Box Jump Overs (24/20)

Toes to Bar

Cash-Out: 1 Mile Run
– Run together

– Both athletes complete 21-15-9 however you want to split

– Scale DL: Choose a weight on the deadlift that you could complete the set of 10-12 unbroken when fresh

– Scale box with lower, knees to chest or toe to rig for T2B

Extra

Push Jerk + Split Jerk – Build to a Heavy Rep in 10 min or less (start with an empty bar) – (focus on full extension of hips through your heels)

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