26.2 CrossFit – CrossFit
Metcon
Good Time (Time)
Teams of 3
For Time (30 Minute Cap):
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
100/70 Calorie Assault Bike
5 Rounds of “DT” (155/105)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* One athlete works while the other two rest in this team of 3 workout
* Teams must complete all 5 rounds of “DT” before moving onto the bike
* This workout is for time, but there is a 30 minute time cap
* If you hit the cap, add 1 sec for every incomplete Rep
## BARBELL
* We’re looking to cycle a moderate barbell for the rounds of “DT”
* This should be a load that athletes could complete 1 full round of 12-9-6 unbroken if they needed to
* Within the workout, athletes can break up these rounds however they want – one teammate does not have to complete a full round before switching off
* It is ok to have multiple barbells on the floor if teammates are using different weights
## BIKE
* If unable to Assault Bike, complete one of the following:
* 800 Meter Team Run (Together)
* For mixed teams, complete the following calories:
* **2 Men, 1 Woman:** 90
* **2 Women, 1 Man:** 80
26.2crossfit in Rockledge 