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160627

27
Jun

160627

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Deadlift (15 min to find 5 RM)

Metcon

Metcon (Weight)

5 ascending complexes of:

5 Push Press

5 Front Squat

5 Thrusters

*no dropping bar until all 15 reps are complete. If you fail, drop 10-20 lbs & hold

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (No Measure)

B-Fit

Choose 4, not for time

1) DB bench 5 x 10

2) DB curls 5 x 10

3) strict pull-up 5 x 7

4) lateral raises 5 x 10

5) front raises 5 x 10

6) DB rows 5 x 10

7) 75 push-ups

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