Friday 04/05/2019

CrossFit On the Brazos – CrossFit

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Warm-up

#3

Then directly into Burgener

Metcon

This WOD is in recognition of Jeremy Tillman, as he and his family are moving to Alabama this weekend. Tillman started with some of us at CrossFit Sugar Land several years ago, and moved to CFOB when Toni took over in 2016 and moved us to where we are now. It’s been an honor and a privilege working along side of him for nearly 6 years. I will not say that the CrossFit Sugar Land / CFOB family is losing a member with his leaving. Once you a part of this family, you are always a part of this family. Please join us in extending a heartfelt thank you for everything that he has contributed to our box community. We’re going to miss you… and your headbands…

With that being said, let’s get down to business…

Metcon 1: There is a 7 minute time cap. Score is either time it takes to complete all reps, or number of reps completed in 7 minutes.

Metcon 2: Score is the total time to complete all reps. 45 seconds of rest does not apply to the 3rd round. Metcon is complete as soon as 3rd round of pull ups is complete.

5 minute rest begins when the first clock hits 7 minutes. Meaning, if you finish Metcon 1 in 5 minutes, you get an extra 2 minutes of rest before the mandatory 5 minute break begins.

Metcon (Time)

Part 1: “Jeremy”

21-15-9

Overhead Squats (95/65)

Burpees

7 Minute Cap

Metcon (Time)

Part 2: 3 Rounds of “Tillman”

7 x Deadlifts (225/135)

200m Run

15 x Pull Ups

45 x Seconds Rest