CrossfitBurleson – CrossFit WOD
Weightlifting
DL-PC-SC Complex (5×2+1+1@85%)
Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.
– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.
Metcon
Metcon (No Measure)
Row, Bike, Ski Erg, or sledpull or push
10 x 30s on/60s off.