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180728

27
Jul

180728

CrossFit Barbending – CrossFit

Warm-up

Sally up/Sally down (No Measure)

squats to the beat

Weightlifting

Metcon (Time)

Back Squat Speed Ladder

10 @ 135/95

8 @ 185/125

6 @ 225/155

4 @ 275/185

2 @ 315/205
racks permitted 😉

Bulgaian Split Squat (DB loading 2 x 8 @ 3131)

Metcon

Metcon (Time)

4 Rounds:

5 T&G Power Cleans 185/125

50ft zercher stone carry @ AHAP

*if PC are not unbroken, set must be repeated before moving on*

Metcon (AMRAP – Reps)

B-Fit

AMRAP 5:

Buy-In: 600 Meter Run

12 Deadlifts 135/85

12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 400 Meter Run

9 Deadlifts 155/105

9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:

Buy-In: 200 Meter Run

6 Deadlifts 185/135

6 Lateral Barbell Burpees

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