CrossFit Ohio

“Smoking Gun”

(Teams of 2)

7 Rounds for time of:
-4 Burpee deadlifts @135/95
-3 Burpee power cleans
-2 Burpee squat cleans
-1 Burpee squat clean & jerk

*17 Minute time cap

**Complete as follows:
-I do 4 Burpee deadlifts – you do 4
-I do 3 Burpee power cleans – you do 3
-I do 3 Burpee squat cleans – you do 2
-I do 1 Burpee squat C&J – you do 1
Continue for 7 rounds….

Example of individual WOD

Afterburner: 3 x 10 Slamball sit-ups against wall

 

Smoking-Gun

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