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171203

2
Dec

171203

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

0-2 Minutes – run 400m then max DU

2-3 Minutes – DB/KB Push Presses

35/25

Minute 3-4 – pull-ups

Minute 4-5 – DB/KB Hang Squat Cleans 35/25

*rest 5 minutes*

Metcon (AMRAP – Reps)

3 Rounds:

0-2 Minutes – run 400m then max DU

2-3 Minutes – DB/KB Push Presses

35/25

Minute 3-4 – pull-ups

Minute 4-5 – DB/KB Hang Squat Cleans 35/25

*rest 5 minutes*

Metcon (Time)

Strongman Wod

“Bra-bell-less Linda” 10-1 reps of

DB Deads 100/70

DB Bench 80/50

Stone 2 Shoulder 130/95

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