Thursday October 11, 2018 - Dead Wall Burpee


Warm up:

4 Sets:

25ft Controlled Bear Crawl

8 KB WoodChop Per Side

4 Burpee

M1) Deadlift

6 Sets: 3 Reps @70% of Heavy 3 Rep w/5 Sec Eccentric Lower

M2) 4 Sets: 1:1 Work to Rest

Option A:

15 Wallball 30/20

10 Deadlift 225/155

5 Bar Facing Burpee

Option B:

15 Wallball 20/14

10 Deadlift 185/125

5 Bar Facing Burpee

Option C:

15 Wallball 14/10

10 Deadlift 155/105 or RPE 6 for athlete

5 Burpee

Extra Credit

3 Sets:

:20 Chin Above Bar Hold or Chin up negative

10 Bent Over DB Row

10 Ring Push or HRPU

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ashley@crossfitfargo.com
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