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CrossFit: Barbell Complex -6-reps of Dead-Lift, Squat Cleans, High Pulls, Push Press, Back Squats. Each time you put the bar down during the complex you must complete 5-burpees before continuing.
Warm-up:Three rounds of 25-OH-Squats, 15-wall ball, 10-T2B, 5-HSPU.
Level-3:10 rds, 50% BW.
Level-2: 10 rds, 40% BW.
Level-1: 8 rds, Men 65lbs, Women 35lbs.
Super Frogs: 10rds, Boys 55lbs, Girls 45lbs.
Leap Frogs:8 rds, 35lbs.
Tree Frogs: 6 rds, 5-15lbs.
Tadpoles:Three rounds, 10-DL's, 10-SQC, 10-PP, 10lb KB's and broomsticks.
Endurance: 4-mile run, run to Lake Hills Connector go up hill.
Coaching Notes:This workout is about mental toughness and technique. Don't put the bar down during a set, if you do then you must complete 5-burpees before picking the bar back up. When doing each rep ensure you are using perfect form. Don't chase the clock, concentrate on each lift individually.