New River Gorge CrossFit – CrossFit
Warm-up (No Measure)
Spend approximately 5 minutes working on kip swing & toes to bar.
Metcon (AMRAP – Rounds and Reps)
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Burpees over Bar
KB or DB Deadlift (pick challenging weight).
Toes to Pole.
Lateral Burpees over KB/DB.