CrossfitBurleson – CrossFit WOD
Strength
Metcon (No Measure)
1) Shoulder Press against bands: 3/5 x 3 @55% of Two Friday’s Ago. Rest 60s.
2) Chest Supported DB Rows: 1/4 x 12. Rest 60s.
– same weight as last week but pause for a 1 count on each rep
Metcon
Metcon (AMRAP – Reps)
4 Rounds of 40s on/20s off:
1a) Wall Balls (20, 14)
1b) Hand Release Push-ups
1c) Barbell SDHP (75, 55)
1d) KB Windmills (53, 35) (alternate sides each round)
*Score = total reps
L3: (35, 25)
L2: (14, 10) (65, 45) (Box Push-ups)
L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)