Long Branch CrossFit, CrossFit 732 – CrossFit (All Levels)
Deadlift (6 x 3 reps @ 75% of 1-RM)
(let the barbell come to a dead-stop on each rep, open your hands with the barbell on the floor, then re-grip and lift)
Rest 3 minutes
Hang Power Clean (115/75)
Bar-Facing Burpees Over the Barbell
Bar-Facing means your body is perpendicular to the barbell the whole time (no lateral burpees).
Rx = two feet jump back and up at the same time in the burpee and both feet JUMP over the barbell at the same time. To scale, you can step.
Fit: Metcon (Time)
40 Russian KB Swings (32/24)
30 Russian KB Swings
20 Russian KB Swings
Rx = two feet jump back and up at the same time in the burpee. To scale, you can step.