CrossfitBurleson – CrossFit WOD
Weightlifting
Metcon (No Measure)
1) Barbell Glute Bridges: 3/4 x 6-8. Rest 90s.
– Choose one weight and use for all sets.
2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.
Metcon
Timebomb (AMRAP – Reps)
In 12:00
50 Wallballs (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs
Rx+: (315, 205)
L3: (225, 155)
L2: (14, 10) (165, 115)
L1: (10, 8) (135, 95)
*Score = total wallballs completed