7-11-17
Thomasville CrossFit – CrossFit Advanced
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Assault Bike Buy-In
12 Deadlifts (185/125)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
30/22 Calorie Assault Bike Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20/15 Calorie Assault Bike Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
Weightlifting
POST WOD
Goblet Squat (15-30 x 5)
70/53 all reps must be done unbroken. you may not rest at the top or bottom of the squat. rest as needed.