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161213

12
Dec

161213

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Snatch (find 1 rm)

Back Squat (FIND 1 rm)

You have 30 min for both + clean-up!!

Metcon

Run BMC (Time)

“Run BMC”

200m Run

1 Round of Barbara:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

400m Run

2 Rounds of Mary:

5 Handstand Push-ups

10 Pistols

15 Pull-ups

600m Run

3 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run
20 min cap

Metcon (Time)

B-Fit

10 – 1

KB SDHP Heavy AF

Strict Pull Ups

* 15 x Cal Row Between Each Set (150 in total) *

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