SATFEB8

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (Time)

“Steel Toe”

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000/750 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20|R+30/24)

21 Clean and Jerks (115/85|R+135/95)

21 Burpee Box Jump Overs (24/20|R+30/24)

21 Clean and Jerks (135/95|R+155/105)

21 Burpee Box Jump Overs (24/20|R+30/24)

21 Clean and Jerks (155/105|R+185/115)
*In this team of 3 workout one athlete works at a time while the other two rest

*Teams must complete all three rounds of row and toes to bar before moving on to the burpee box jump overs and clean and jerks

*There is a 30 minute time cap to the workout

*If you hit the time cap, put 30:00 as your score and not total completed reps in the notes section

Extra

Split Jerk Complex

On the 1:30 x 7:

1 Pausing Split Jerk

1 Split Jerk

Set 1: 60% 1RM Jerk

Set 2: 63% 1RM Jerk

Set 3: 66% 1RM Jerk

Set 4: 69% 1RM Jerk

Sets 5-7: 72% 1RM Jerk

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