SATDEC28

CrossFitAllen – CrossFit

Warm-Up

General Warmup, Stretch, and Movement Prep

Conditioning

Metcon (Time)

“Perfect Bar”

Teams of 3

For Time (30 Minute Cap):

120 Deadlifts (135/95|R+155/105)

600 Meter Run (200 per member)

90 Hang Power Cleans (135/95|R+155/105)

600 Meter Run (200 per member)

60 Push Jerks (135/95|R+155/105)

600 Meter Run (200 per member)

150/105 Calorie Assault Bike

60 Push Jerks (95/65|R+135/95)

600 Meter Run (200 per member)

90 Hang Power Cleans (95/65|R+135/95)

600 Meter Run (200 per member)

120 Deadlifts (95/65|R+135/95)

600 Meter Run (200 per member)
*One athlete works at a time in this team of 3 workout while the other 2 rest

*Teams will see how far they can get before the 30 minute time cap

*If the cap is reached, put score as 30:00 and note total reps completed

Extra

Gymnastics Conditioning

For Time:

21 Handstand Push-ups

100′ Handstand Walk

15 Handstand Push-ups

50′ Handstand Walk

9 Handstand Push-ups

25′ Handstand Walk

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