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170129

28
Jan

170129

CrossFit Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

Even min: 1 Rope Climb 15’

Odd min: Max WB 20/14
RX+ legless

Metcon (Time)

StrongmanWod

350 feet of walking lunges with an Atlas Stone in your gut

Men @ 115 pounds or more—Women @ 65 pounds or more
10 min yoke conga line OH carry 50′ @ BW

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