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171215

14
Dec

171215

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 100 m Row

• 10 Air Squats

2 rounds:

• 20 Cossack Side Lunges

• 20 Walking Lunges

Weightlifting

Front Squat (4 x 5 @ 65%)

Back Squat (5 @ 65, 3 x 5 @ 75%)

Metcon

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
100/70 RX

Core – 4 rounds:

30 sec Hollow Body Hold

15 sec Rest

30 sec High Plank

15 sec Rest

Metcon (Time)

B-Fit

1) Bench Press – 15 min to find 1 RM

2) 5 Rounds:

10 KB Front Squats 53/35

10 KB Push Press

10 T2B

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