Prison Burpees

Mar 3rd, 2020

Category: CrossFit

Prison Burpees

John

Warm-up
2 Rounds*
:30 on/:10 off
-Burps
-Bandy Pull Aparts
-Jumping Squats
-Bent Over Rows w/ 1 second pause at the top
-Bandy Pass Throughs
-Hang Muscle Clean

*add 10’s to the 2nd round where possible

Hollow rocks, then drill hang power clean. Leave time to try out different types of wall balls before workout starts

Hollow Rock Challenge
90 Hollow Rocks

WOD
Each For Time
30 Hang Power Cleans 135|95
30 Wall Balls 20|14
30 Burpees

Rest 2 Minutes

20 Hang Power Cleans 155|105
20 11ft Wall balls*
20 Bar Facing Burpees Burpees

Rest 2 Minutes

10 Hang Power Cleans 175|115
10 2-for-1 Wall balls
10 Prison Burpees**

Level 2- 95|65, 115|80, 135|95
Level 1- 65|35, 80|45, 95|55, regular wall balls across
ADV- 155|105, 175|115, 195|125

*11ft is in the black in Southie Green, above the shamrock in Southie Orange

**Prison burpee = 3 push ups for each burpee

Extra Work
3 Rounds
30|20 Cal Bike
50’ Overhead Walking Lunge
Rest 2 Minutes between rounds

Round 1 – 135|95
Round 2 – 155|105
Round 3 – 185|125