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Tuesday 4073

Published on November 10, 2015, by in WOD.


CrossFit Bellevue – CrossFit

Great job on the first Hero Workout of the Week! There will be no strength this week, just warm up and hit the workout.

Remember, these workouts are meant to honor Veterans, so while you are doing them take them seriously and think about all those men and women who have given their time, and in some cases lives, to defend this great country.

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Warm-up

(No Measure)

CFBV DYNAMIC WARMUP

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Cool Down/Stretch

ROMWOD