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190104

3
Jan

190104

CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Weightlifting

Thruster (5 @ 65,3 @ 75,1+ @ 85% + 10-20 lbs)

Deadlift (5 @ 65,3 @ 75,1+ @ 85% + 10-20 lbs per set)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Core

6 rounds:

20 sec Wall Walk to Handstand Hold

10 sec Rest

20 sec Hollow Rocks

10 sec Rest

Metcon (Time)

21-15-9

calorie air bike

Burpee Bj Over 24/20″
B-Fit

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