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160928

28
Sep

160928

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Squat Clean (4 x 8 unbroken ascending in 12 min)

Metcon

Metcon (Time)

5 RDS

5 Front squats 185/125

5 weighted pull-ups 40/20lb DB

5 weighted dips 40/20
10 min cap

Metcon (Time)

2 RDS

20 Thruster 95/65

20 pullups

20 high WB 20/14
10 min cap

Metcon (Time)

B-Fit

400m run buy-in

12-1 KBS

1-12 pull-ups

400m run cash out

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