Great Woods Fitness & Performance – CrossFit

Metcon (Time)

WORKOUT

For time:

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min.

WORKOUT VARIATIONS

RX’D

(54 and under)
Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster