06.26.2017

WOD

Jun 25

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 min row

30 singles

5 broad jumps

7 jumping squats

5 inch worms

Strength

Front Squat (1)

Record a One-Rep Max

Metcon

Metcon (Time)

For Time:

10 Dumbbell Thrusters, 50/35 lbs

20 Burpee To 6″ Targets

9 Dumbbell Thrusters, 50/35 lbs

18 Burpee To 6″ Targets

8 Dumbbell Thrusters, 50/35 lbs

16 Burpee To 6″ Targets

7 Dumbbell Thrusters, 50/35 lbs

14 Burpee To 6″ Targets

6 Dumbbell Thrusters, 50/35 lbs

12 Burpee To 6″ Targets

5 Dumbbell Thrusters, 50/35 lbs

10 Burpee To 6″ Targets

4 Dumbbell Thrusters, 50/35 lbs

8 Burpee To 6″ Targets

3 Dumbbell Thrusters, 50/35 lbs

6 Burpee To 6″ Targets

2 Dumbbell Thrusters, 50/35 lbs

4 Burpee To 6″ Targets

1 Dumbbell Thruster, 50/35 lbs

2 Burpee To 6″ Targets
Goal: 10-12 minutes

Cool Down

Warm-up (No Measure)

Turkish Get Up 20

Use the heaviest weight you can for each set.

Rest as needed between sets.

Accumulate 20 Turkish get-ups