Death By Thrusters/Burpee Combo

Posted: 26th December 2013 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 minute general warm-up
3 minutes on cleans
3 minutes on thrusters

Weightlifting

Thruster (10 minutes to ramp to a 3RM)

First rep must start from floor.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minutes

Death By 5 Thrusters and 5 Bar Over Burpees

Complete 5 Thrusters (95/55) and 5 bar over burpees every minute on the minute until failure.

If you fail then take a 1 minute break and continue by completing one less thruster and bar over burpee than the previous set.

Everyone will continue for 15 minutes. Anyone that has not failed by 15 minutes will continue until failure.
Workout is as Rx if you use 95/55 for entire workout no matter how many reps you complete.

Buy-Out

Warm-up (No Measure)

Row 500 m
30 Total Hip Extensions

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