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170131

30
Jan

170131

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

EMOMx12:

Odd: 12 OHS 95/65

Even: 12 C2B Pull-ups

Metcon (Time)

500m Row

25 T2B

500m Row

15 Front Squat 155/105

500m Row

5 Rope Climbs

500m Row

15 Front Squat 155/105

500m Row

25 T2B
20 min cap

Metcon (Calories)

B-Fit

Teams of 3

25 min for max cals.

Partner 1 row or ride.

Partner 2 holds double KB’s front rack.

Partner 3 holds a plank.

Rotate as often as needed.

Cannot row or ride unless partner 2 and 3 are in position

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