CrossfitBurleson – CrossFit WOD
Weightlifting
Push Jerk (5×3@75-80%)
Metcon
Metcon (Time)
4 Rounds of:
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups (35, 25) (20″, 15″) (Total Reps)
25/20 Calorie Row
Rest 1:1
L3: (6/4 Strict Pull-ups per round) (30, 20)
L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)
L1: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)
25:00 Time Cap
*Alternate Options for rowing:
– 400m Run per round
– 20/17 Calorie Bike or Ski Erg