Congrats to Coach Kevin who attended the CrossFit Competitors course this past weekend!
WOD
“Play Dead”
5min AMRAP:
Buy-In: 600 Meter Run
12 Deadlifts (185/135#)
12 Lateral Barbell Burpees
Rest 5 minutes…
5min AMRAP:
Buy-In: 400 Meter Run
9 Deadlifts (225/155#)
9 Lateral Barbell Burpees
Rest 5 minutes…
5min AMRAP:
Buy-In: 200 Meter Run
6 Deadlifts (275/185#)
6 Lateral Barbell Burpees
* Post rounds and reps completed for each AMRAP separately to the whiteboard.
Accessory Work
1. Gymnastic Conditioning
7min AMRAP:
3 Bar Muscle-Ups
5 Strict Handstand Push-ups
2. Midline Work
3 Giant Sets:
10 Barbell Good Mornings
Max Strict Ring Dips
* Athlete’s choice on barbell loading, and can build through the three sets. Rest 2:00 between sets.
