10/24 WOD

CrossFit Coal – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Min AMRAP

BUY IN: 35/25 Cal Row

12 Deadlifts (185/135)

12 Lateral Burpees

REST 5 Minutes

5 Min AMRAP

BUY IN: 25/18 Cal Row

9 Deadlifts (225/155)

9 Lateral Burpees

REST 5 Minutes

5 Min AMRAP

BUY IN: 18/13 Cal Row

6 Deadlifts (275/185)

6 Lateral Burpees
You only do the BUY IN once, at the beginning of each AMRAP

Accessory Work

Metcon (No Measure)

4 Supersets:

Max rep DB Strict Press (50/35)

5 Tempo Double KB Deadlifts (100/80)

*5 sec Up, 5 sec Down