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180817

16
Aug

180817

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 – 3 KB Bulgarian split squats w/halo per side

2 – 10 KB Wood Choppers/side

3 – 12 decline push-ups

Weightlifting

Clean and Jerk (EMOM x 15 ascending from 65%)

DB Bench Press (6,4,2 reps ascending Heavy AF)

DB 3-pt. row (3 x 6/arm Heavy AF)

super with DB Bench

Metcon

Metcon (Time)

2 Rounds:

15 DB Strict Press 50/35

25 cal row

25 KBS 70/53

15 C2B Pull-ups

Metcon (Time)

B-Fit

21-15-9

Row Calories

200m KB Farmers Carry 53/35 after each RD

15-12-9

Bike Calories

200m KB Farmers Carry

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