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)