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“Sand Bar” CJ Run FC (6 Rounds for time)

“Sand Bar”

On the 5:00 x 6 Rounds:

8 Power Clean and Jerks

400 Meter Run

100m Farmer Carry w/ 1 KB

RX+-155/105#, 70/53#

RX -135/95#, 53/35#

50-59 -95/65# 35/26#

60+ -65/45#, 26/18#

Basics-3 Rounds – Light weights, 200m Run

You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window

With some rest built in, we’re looking to move with a purpose when it’s time to go

Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)

To ensure the right stimulus, we want these rounds to take under 4 minutes to complete

This gives you at least 1 minute of rest, which allows you to maintain a higher intensity

Record all 6 times, as your score is the slowest the 6 rounds


Choose a barbell that’s on the lighter side of moderate

With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets or as very fast singles today

You have the option to push press or push jerk the weight overhead


For our final movement of each round, we’re looking to move a shorter distance with a heavy object.

When considering subs or weights for this station, choose an option that takes less than 1 minute to complete


When considering subs for this station, choose an option that takes less than 2 minutes to complete