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Tuesday, March 12, 2019

2019 March 11
by bk

8 sets: (each set starts every 75 seconds)
1 clean deadlift
2 hang power clean
1 power clean

-go by feel
-may add weight between sets
-moderate to moderately heavy

0:00
1:15
2:30
3:45
5:00
6:15
7:30
8:45

then….

For 5 minutes:
15 bar facing burpees (Buy-In)
AMRAP in the remaining time…
5 deadlift (225lb/135lb)
5 chest-to-bar pullups

(at 5:00) -rest 4 minutes, then….

(at 9:00) For 4 minutes:
10 bar facing burpees (Buy-In)
AMRAP in the remaining time…
4 hang power clean (135lb/95lb)
4 toes-to-bar

(at 13:00) -rest 2 minutes, then….

(at 15:00) For time:
30 bar facing burpees (Happy 30th Birthday Mallory!)

Post loads and reps for each AMRAP and time to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Luciana Marcial-Vincion permalink
    March 12, 2019

    Barbell Complex: 75#
    WOD: 2 + 6 Rx, 3 Rx, 3:12

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