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170914

13
Sep

170914

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Muscle-ups (4 x 5)

giant set with 5 paused incline horizontal pull-ups & :20 hold in hollow & arch

Weighted Pull-ups (3 @ 60,65,75,2 x 3 @ 85%)

finisher – 4 ME chin holds

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (Time)

B-Fit

Teams of 2 complete:

800m Team Run

20 Alternating Burpees

30 Alternating Box Jumps

40 Alternating Sledge Strikes

50 Alternating Sit Ups

800m Team Run
each member completes all reps; they are not split

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