2/2/19

CrossfitBurleson – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:

0:00-10:00 AMRAP:

10 Deadlifts (155, 105)

10 Box Jumps w. step down (24, 20)

10 Wallballs (20, 14)

*One athlete completes a full round at a time

12:00-24:00 AMRAP:

8 Front Squats (155, 105)

8 Box Jump Overs (24, 20)

8 C2B Pull-ups

26:00-32:00 RECOVER:

Easy Jog, Bike, Row, or Sledpull for Recovery

L3: (135, 95) (Pull-ups)

L2: (115, 75) (20, 15) (14, 10) (Band Assisted Pull-ups)

L1: (95, 65) (20, 15 Step-ups) (10, 8) (Ring Rows)

2/1/19

CrossfitBurleson – CrossFit WOD

Weightlifting

Bench Press (1RM)

Metcon

Metcon (Time)

5 RFT:

10 T2B

10 S20H (135, 95)

200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

*Alternate Option

– 250m Row, 45s Bike OR Ski Erg

18:00 Cap