18 Apr 2018

18 Apr 2018

Bombers Crossfit - CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds building up to working Deadlift weight

10/7/5 Light / Medium / Heavy Deadlift

5/5/5 Burpees - (first round slow and controlled working technique and each set build speed last set trying to pop off the ground quickly )

7/7/7 wallballs

Metcon

Metcon (5 Rounds for reps)

5 x 3min AMRAP

7 Deadlift (275/185)

20 Burpees

Max Wallballs

*Must lower deadlift to the ground (no dropping from the top today)

**Score is total wallballs completed

*** 3 Min Rest between rounds