3/9/19


CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 w. a partner:

6 Bar Facing Burpees

9 SDHP (115, 75)

12 Hang Power Cleans (115, 75)

*One athlete completes a full round a time.

Rest 2:00

AMRAP 12:

6 Bar Facing Burpees

9 Front Squat (115, 75)

12/9 Calorie Bike (100 Meter Run)

*One athlete completes a full round a time.

Then,

10 Minutes of Zone 1 Work:

*Choose between row, bike, ski erg, jog, or light sledpull at an easy conversational piece.

L3: (95, 65)

L2: (75, 55) (Knee Lifts)

L1: (Burpees) (65, 45) (Abmat Sit-ups)

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