SATNOV20

CrossFitAllen – CrossFit

Warm-Up

General warmup and stretch

Conditioning

Metcon (Time)

“ADDITION BY SUBTRACTION”

Teams of 3, with a 35 Minute Cap

3 Rounds For Time:

800 Meter Run (Together)

30 Burpee Chest to Bar Pull Ups (Partition However)

50 Hang Power Cleans (135/95) (Partition However)

====R+====

1,000 Meter Run (Together)

30 Bar Muscle Ups (Partition However)

50 Hang Power Cleans (155/105)(Partitioned However)

====FITNESS====

600 Meter Run (Together)

30 Burpee Jumping Pull-ups (Partition However)

50 Hang Power Cleans (athlete’s choice)(Partitioned However)

Extra

6×4 Back Squat (50% of 1RM)

Extra

3 Sets of. . .

15 Rear Foot Elevated Split Squats (each side; double dumbbells)

At Home METCON

Metcon (Time)

3 Rounds For Time:

1,000 Meter Run

30 Burpees

20 Squat Jumps

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