SATJUN26

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“TURF TOE”

30 Minute Cap

For Time w/ a Partner:

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

600|R+800 Meter Run

40|R+60 Toes to Bar

600|R+800 Meter Run

40|R+60 Toes to Bar

600|R+800 Meter Run

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

===FITNESS===

30 Power Clean and Jerks (95/65)

500 Meter Run

60 Knee Raises

500 Meter Run

60 Knee Raises

500 Meter Run

30 Power Clean and Jerks (95/65)
*Partners split C&J and T2B reps

*Partners run together

Cool Down

1:00 Chest to Floor Stretch (:30 each side)

1:00 Seated Hamstring Stretch (each side)

1:00 Up Dog

At Home METCON

Metcon (Time)

For Time:

30 Single Dumbbell Hang Clean and Jerks, Switch Arms Every 5 Reps (50/35)

800 Meter Run

30 Toes to Bar

800 Meter Run

30 Toes to Bar

800 Meter Run

30 Single Dumbbell Hang Clean and Jerks (50/35)

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