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170211

10
Feb

170211

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

Manuel (AMRAP – Reps)

5 Rounds of:

3 minutes of Rope Climbs

2 minutes of squats

2 minutes of push-ups

3 minutes to run 400 run

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round
In honor of Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006.
To learn more about Manuel click here

Metcon (Time)

B-Fit

STRENGTH: 5 x 5 back squat ascending

WOD:

60 Russian swings heavy AF

50 goblet squats.

40 TTB/knee tucks

50 goblet squats

60 Russian swings heavy AF
record wt in comments

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