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181120

19
Nov

181120

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (5 @ 55, 65, 75% +5 lbs per set)

Metcon

Metcon (Time)

15 Bar Muscle-ups

30 Squat Cleans 135/95

15 Bar Muscle-ups

At the top of every minute:

5 Handstand Push-ups
Core

3 rounds:

5 V Ups

10 Russian KB Swings 70/53

Kevin (Time)

3 rounds for time of:

185-lb. deadlifts, 32 reps

32 hanging hip touches, alternating arms

800-meter running farmer carry, 15-lb. dumbbells
In honor of Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, died Nov. 24, 2012
To learn more about Kevin click here
B-Fit

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