SATSEPT21 – TEAMWORK MAKES THE…

CrossFitAllen – CrossFit

Warm-Up

Gen Warm Up and Stretch – coach choice:

Barbell Warm- Up:

Movement Prep

3 High Hang Power Cleans

3 Push Jerks

3 Hang Power Cleans

3 Push Jerks

3 Power Clean + Push Jerks

Build to Workout Weight

Conditioning

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (115/75 | R+ 135/95)

400 Meter Team Run

30 Chest to Bar | R+ 9 Rope Climbs

400 Meter Team Run

99 Lateral Barbell Burpees

400 Meter Team Run

30 Chest to Bar | R+ 9 Rope Climbs

400 Meter Team Run

60 Clean and Jerks (115/75 | R+ 135/95)
-Teams of 3 will break up the indoor movement reps as evenly as possible, with 1 partner working at a time

-This workout is to be completed for time, with a 30 minute cap, add one sec for all reps not finished

Extra

Find a partner……..4 Rounds Each

Partner A – 12 Cal Bike

Partenr B – Wall Balls until Partner A is done on Bike…then switch

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