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
