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180108

7
Jan

180108

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

35/25-lb. dumbbell thrusters, 9 reps

15-foot rope climb, 1 ascent
Use KB’s if DB’s are taken

B-Fit sub seated rope sled pull @ DBL BW for rope climb

Accessory Work –

DB Incline Bench 5 x 10 Heavy

100 band press downs

Gymnastics

Metcon (AMRAP – Reps)

8 min AMRAP:

odd – max legless rope climbs

even – rest

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