TUEJUN29

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“COUNTER CLOCKWISE”

On the 7:00 x 3 Rounds:

200 Meter Run

9 Double Dumbbell Burpee Deadlifts (50/35#)

200 Meter Run

7 Double Dumbbell Burpee Power Cleans (50/35#)

200 Meter Run

5 Double Dumbbell Burpee Clean & Jerks (50/35#)

====R+====

200 Meter Run

9 Double Kettlebell Burpee Deadlifts (53/35#)

200 Meter Run

7 Double Kettlebell Burpee Power Cleans (53/35#)

200 Meter Run

5 Double Kettlebell Burpee Clean & Jerks (53/35#)

(athletes do not have to rest their hands on the KB for the burpee)

====FITNESS====

200 Meter Run

7 Double Dumbbell Burpee Deadlifts (athlete’s choice)

200 Meter Run

5 Double Dumbbell Burpee Power Cleans (athlete’s choice)

200 Meter Run

3 Double Dumbbell Burpee Clean & Jerks (athlete’s choice)
*Score = Slowest round. Log the time for all three rounds in the notes.

*The 200m run should be scaled so that it is completed in no more than 1:15

Cash Out

After Bash – Tabata DB Static Holds

:20 Hold / :10 Rest – alternate between:

Squat Hold

Double DB Overhead Hold

Cool Down

1:00 Pigeon (each side)

1:00 Child’s Pose + Shoulder to Floor (each side)

Extra

On the Minute x 5:

5 “Touch and Go” Power Snatches

The Intention is to keep the same weight across all five sets.

Aim for a load between 70-75% of your 1RM.

Extra

EMOM 12:

Min 1: 5-10 Strict T2B

Min 2: 25-50 ft. HS Walk

Min 3: 5-10 Strict Ring dips

Min 4: 25-50 ft. HS Walk

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