CrossFit

WOD
For Time
40-30-20
Bar Facing Burpees
Wallballs 20/14lbs

12 minute cap

Feel: Cardio/Gas
Pacing: Sustain

Rx Burpee: a “jump” is required on the burpee (Open standard).

Scaled Burpee: athletes may step over the bar in the burpee.

Scaled
For Time
40-30-20
Bar Facing Burpees
Wallballs 14/10lbs

STRENGTH
Bench Press
5-4-3-2-1
Rest 2:00 between sets

Start at 70% 1RM and add weight each set, ending at a heavy single.

Done AFTER the conditioning test.

Stimulus: Heavy
Rest: As Prescribed