Today, CrossFit Lakewood went after the 4th workout of the 2011 CrossFit Games Open. With a 10 minute cap on the workout, that means a lot of people out there wouldn’t even get close to completing one round. This one requires a LARGE amount of work to be done in not a lot of time, so the goal is basically to get through as much as you can.

Workout of the Day:
Strength
Learn the Zercher Squat
Work up to a good 3 Rep Max

CrossFit, CrossFit Lakewood, Smashby Training, Zercher Squat, Alon Crushing the Zercher Squat

Alon looking STRONG! (Bent bar, too!)

WOD
Complete as many rounds and reps as possible in 10 minutes of
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

The pace everyone kept throughout all 60 Burpees was really impressive!

As CrossFitters, we also tend to enjoy watching people suffer. Here is your chance to watch me struggle through my first attempt at this workout. The Overhead Squats just KILLED me. Hopefully I can get through 1 full round on Saturday. (Always open to critique of form / No-reps, etc)

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