Long Branch CrossFit, CrossFit 732 – CrossFit (All Levels)

Weightlifting

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

Metcon

Metcon (Time)

21-15-9:

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)

For time:

40 Russian KB Swings (32/24)

20 Burpees

30 Russian KB Swings

15 Burpees

20 Russian KB Swings

10 Burpees
Rx = two feet jump back and up at the same time in the burpee. To scale, you can step.