SATJUL3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Team Glen”

Time Cap 35 Min:

For Time:

60 Clean and Jerks (135/95)

1 Mile Run (run together)

50 Strict Pull-Ups

1 Mile Run (run together)

100 Burpees (together)

====R+====

60 Clean and Jerks (135/95)

1 Mile Run (run together)

20 Rope Climbs

1 Mile Run (run together)

100 Burpees (together)

====FITNESS====

60 Clean and Jerks (athlete’s choice)

1 Mile Run (split 800 each)

50 Pullups (split evenly, one working at a time))

1 Mile Run (split 800 each)

80 Burpees (split evenly, one working at a time)
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.

Cool Down

1:00 Child’s Pose

1:00 Pigeon Stretch (each side)

At Home METCON

Metcon (Time)

For Time: (Individual)

30 Double Dumbbell Clean and Jerks (50’s/35’s)

1 Mile Run

50 Double DB Bent Over Rows

1 Mile Run

100 Burpees

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