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161231

30
Dec

161231

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

Metcon

Metcon (3 Rounds for reps)

AMRAP 4

“Fran”

21-15-9

Thrusters 95/65

Pull-ups

Rest 4:00

AMRAP 4

“Diane”

21-15-9

Deadlifts 225/155

Handstand Push-ups

Rest 4:00

AMRAP 4:

“Grace”

30 Clean & Jerks 135/95

Metcon (Time)

B-Fit

12-9-6 tire flips heavy AF

30 sledgehammer strikes after each RD

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