CrossfitBurleson – CrossFit WOD
Weightlifting
Push Jerk (3×6@70-75%)
Metcon
Metcon (No Measure)
EMOM 16:
Minute 1: 8/5 Strict Pull-ups
(alternate between pronated and supinated grips)
Minute 2: 10 DB Rollback Triceps Extensions (on floor)
Minute 3: 20 DB Renegade Rows (same weight as Triceps)
Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)
Rx+:(10/8 Strict Pull-ups)