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)