141013 – “Walking Dead”

Main – CrossFit
Warm-up
(No Measure)
3 Rounds
5 Push Ups
6 Empty Bar RDL
7 Squats
Weightlifting
Back Squat (3-3-3-3-3)
Metcon
Metcon (Time)
5 rounds
10 Bar Lateral Burpee
10 Deadlift (225#/135#)
3 Rounds
5 Push Ups
6 Empty Bar RDL
7 Squats
5 rounds
10 Bar Lateral Burpee
10 Deadlift (225#/135#)