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161214

13
Dec

161214

CrossFit Barbending – CrossFit

Warm-up

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Weightlifting

Split Jerk (15 min to find 1 RM)

Metcon

Metcon (Time)

10 rounds:

95/65 lb sumo deadlift high pulls, 7 reps

95/65 lb front squats, 7 reps

95/65 lb push jerks, 7 reps

Metcon (Time)

B-Fit

12-9-6

DB Snatch per arm Heavy AF

pullups or ring rows

25 cal airdyne after each RD

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