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170203

2
Feb

170203

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

3 Wise Men (AMRAP – Reps)

AMRAP 3:

Macho Man (135/95#)

Rest 3:00

AMRAP 3:

Macho Man 155/105

Rest 3:00

AMRAP 3:

Macho Man 185/135

*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
each complex = 9 reps

Gymnastics

Handstand Push-ups (choose one of the following:)

A. 3 sets of 21 unbroken Kipping HSPU

B. 4 sets of 18 unbroken Kipping HSPU

C. 5 sets of 15 unbroken Kipping HSPU

D. 6 sets of 12 unbroken Kipping HSPU

Rest as needed between sets

Metcon

Metcon (Weight)

B-Fit

Back squat 10-9-8-7-6-5-4-3-2-1

All sets must be unbroken. Try to increase weight on every set. Rest as needed between sets

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