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171126

25
Nov

171126

CrossFit Barbending – CrossFit

Warm-up

SPIKEBALL (No Measure)

10 MIN OF GLORY

Metcon

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here

Metcon (AMRAP – Rounds)

StrongmanWod

EMOM x 30

Power Clean + Front Squat + Jerk @ BW/80%

+

odd min – 3 strict pull-ups

even min – 3 strict HSPU

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