Barbell Reverse Lunges 3rm
AMRAP in 12:00 of:
- 9 Deadlifts (135/85)
- 6 Hang Power Cleans
- 3 Front Squats
For the SWOD, the barbell reverse lunge is one of the most athletic lunge variations you can do, due to the level of balance, dynamic flexibility, and strength required to complete the lift. The carry-over to sports, speed, and jumping ability is huge, not to mention training many of the 10 physical qualities CrossFit is designed to enhance (accuracy, flexibility, balance, strength, and stamina are all trained by this single lift).
A good video example of the barbell reverse lunge can be found here. I would prefer you step farther back than the video illustrates, but the point is made.
For the Metcon, the weight will remain the same throughout the circuit. Try and flow from one lift to the next without putting the bar down. Complete as many rounds as possible in 12:00.
Post weight and rounds completed to the comments section. bc