Consistency is Key


Consistency is Key

CrossFit Dunwoody – CrossFit

Consistency is Key (Calories)

For Max Calories (L3)

4 Rounds

3.5 minutes Work; 3.5 minutes rest

10 DL (225/155)

10 Lateral Burpees Over Bar

Max Calorie Row or Bike with remaining time


DL = 185/125


DL = choose comfortable weight

Regular Burpess instead of lateral burpees
Scoring: Multiply Bike Calories by 1.5.

Accessory Work

Practice 3 way Shoulder raise with DB or small plate (2.5lb and 5lb).

The 3 ways today will be Lateral, Forward, and thumbs up 45 degrees.

Don’t let your shoulders shrug up when doing these.