2/2/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:

0:00-10:00 AMRAP:

10 Deadlifts (155, 105)

10 Box Jumps w. step down (24, 20)

10 Wallballs (20, 14)

*One athlete completes a full round at a time

12:00-24:00 AMRAP:

8 Front Squats (155, 105)

8 Box Jump Overs (24, 20)

8 C2B Pull-ups

26:00-32:00 RECOVER:

Easy Jog, Bike, Row, or Sledpull for Recovery

L3: (135, 95) (Pull-ups)

L2: (115, 75) (20, 15) (14, 10) (Band Assisted Pull-ups)

L1: (95, 65) (20, 15 Step-ups) (10, 8) (Ring Rows)

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