CrossFitAllen – CrossFit


General Warmup and Stretch


Metcon (Time)


With a Partner For Time:

800m Run (Together)

“Double DT” (alternating movements)

800m Run (Together)

Double DT

10 Rounds:

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

9 Hang Power Cleans

6 Push Jerks


600m Run (Together)

8 Rounds of “DT” (Alternating movements)

600m Run (Together)

1 Round of “DT”:

12 Deadlifts (Athlete’s choice)

9 Hang Power Cleans

6 Push Jerks
*25 Minute Cap

*Partners will run together, then alternate movments until prescribed number of rounds are completed


A: 12 Deadlifts

B: 9 Hang Power Cleans

A: 6 Push Jerks

—–1 round—-

B: 12 Deadlifts

A: 9 Hang Power Cleans

B: 6 Push Jerks

—–2 rounds—-


Cool Down

Child’s Pose: 30 Seconds

Forearms Stretch: 30 Seconds

Front Rack Stretch: 30 Seconds


3 Sets For Quality:

8 Alternating Top Down Dumbbell Bench Press

8 Single Arm Dumbbell Row

8 Kettlebell Halo Each Direction


Metcon (Time)

For Time:

800m Run

Double Dumbbell “DT”

800m Run

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