7/8/16

Warm-up

3 rounds
8 med ball deadlifts
8 pushups
200 meter run

Deadlift (3x4-6 @ hap @ 5011 ; 3 min rest )

Strict Press (3x4-6 @ hap @ 5011 ; 2 min rest )

Metcon (No Measure)

15 min emom
a. 6 wall balls20/14
b. 12 hang power clean 115/75
c. 8 v ups

Competition

Metcon (Time)

0:00-6:00 for
3 rounds of
4 ring muscle ups
8 kbs 70/53
12 goblet squats 70/53
7:00-13:00
4 rounds of
15 toes to bar
15 OHS 135/95
14:00-20:00
5 rounds
50 double unders
8 burpees

*every rep remaining when time expires = 3 burpees done at the end of the wod

*score is total time burpees included

Published on by crossfit reflexion.