burden carrys
IRIDIUM CrossFit – CrossFit
The “burden” will be the kettlebell you use for the workout. You can carry it however you want to, only 1 KB used per athlete.
Metcon (AMRAP – Reps)
Three 5-minute rounds of:
200-m burden carry
Then as many reps as possible of:
5 burpees
10 kettlebell full swings
Rest 2 minutes between rounds.
♀ 1 pd KBs ♂1.5 pd KBs
Scaling:
Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.
Intermediate Option:
Three 5-minute rounds of:
200-m burden carry
Then as many reps as possible of:
5 burpees
10 kettlebell full swings
Rest 2 minutes between rounds
♀ .75 pd KBs ♂1 pd KBs
Beginner Option:
Three 3-minute rounds of:
100-m burden carry
Then as many reps as possible of:
3 burpees
7 kettlebell full swings
Rest 2 minutes between rounds
♀ 10-lb. DBs ♂15-lb. DBs