Crossfit Garage – CrossFit
Metcon
Langsdorf 347 (Time)
3 Rounds for Time
400 Meter Run
7 Unbroken Bear Complex (115/75)
Burpee Penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd; 7 Burpees for each subsequent drop)
RX (115/75)
RX+ (135/95)
Note: Bear Complex is touch and go for power clean
Burpee penalty does not start over each round; it is accumulating…so try not to drop the bar each round 🙂
This Hero WOD is dedicated to Police Officer Michael Langsdorf of North County Police Cooperative, Missouri who was killed in the line of duty on June 23, 2019
Bright Spot
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Did you complete 7 complexes in a row? Did you drop the barbell?
400m Run (Time)
Max Effort 400m Run
Why?
Like the lifts they are comprised of, barbell complexes can be great for building power and strength, but due to the added time under tension—your body is constantly working to stabilize itself under the weight of the bar—they’re especially useful for forging next-level muscular endurance and full-body conditioning