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181031

30
Oct

181031

CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
followed by 27 squats protocol

Weightlifting

Shoulder Press (3 @ 60/70%, 3+ @ 80%)

Back Squat (3 @ 60/70%, 3+ @ 80%)

Metcon

Metcon (Calories)

8 rounds for max calories:

odd min: 4 Clusters 135/95

even min: Max Row (calories)

In the first minute, complete 4 clusters (squat clean thruster) and rest in the remaining time. The second minute, row for as many calories as possible. Repeat for a total of 8 rounds (16 min). Score is total number of calories rowed.
B-Fit with DB Clusters 50/35 or higher if possible

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