8/27/13 – Barbell Complex

METCON

15 min AMRAP

2 Complex
4 Burpees
4 Complex
8 Burpees
6 Complex
12 Burpees

etc, etc, etc…

CrossFit Performance

SKILL

Barbell Complex. The complex is not complete if dropped. The bar must be brought back down to the floor in order for rep to be complete.

3 Hang Power Cleans (135/95)
6 Push Press
9 Back Squats

METCON

15 min AMRAP

2 Complex
4 Burpees
4 Complex
8 Burpees
6 Complex
12 Burpees

etc, etc, etc…

(Complex increases by 2, Burpees are double the amount of complexes)

CrossFit Fundamentals

SKILL
HSPU Progression

METCON
4 Rounds For Time
:60 HSPU
:60 Sit-Ups
:60 Lunges
:60 Rest