THUJAN9

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then

Barbell Warmup and Movement Prep

Strength

Pausing Push Jerk (In 12 Minutes Build to a Heavy Set of 2)

*The pauses take places for 2 seconds in the dip and in the receiving position of the push jerk

Conditioning

Metcon (Weight)

“iMax”

On the 3:00 x 5 Rounds:

15 Slamballs (20/14)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy 5 On Push Jerk
*Score is Heaviest Weight Lifted on Push Jerk

Extra

Lats Foam Roll:

1-2 Minutes Each Side

Hamstrings Foam Roll:

1-2 Minutes Each Side

Calves Foam Roll:

1-2 Minutes Each Side

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