3/7/19


CrossfitBurleson – CrossFit WOD

Weightlifting

DL-PC-SC Complex (8×2+1+1@80%)

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)

EMOM 16:

MINUTE 1: 100 Ft. Heavy Farmer Carry

MINUTE 2: 20 BW Walking Lunges

MINUTE 3: 30s RKC Plank

MINUTE 4: 10 Burpees

L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)

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