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190615

14
Jun

190615

CrossFit Barbending – CrossFit

Warm-up

FBB Shoulders & Hips (No Measure)

3 Rounds:

10 rower pike ups

10 Landmine oblique twists

10 Jefferson Curls
swap landmines for Palloff Presses 10/side

Metcon

Metcon (Weight)

every :90 x 6

5 bar facing burpees + 5 S2OH ascending from 50%

Ved’s Dead (Time)

800m run

9 Deadlifts 315/205

600m run

15 deadlifts 275/185

400m run

21 deadlifts 225/155
In honor of our fittest Guayanese member…..he’s also our only Guayanese member. Semantics

B-Fit too

Metcon (Time)

Bootcamp

21-15-9-15-21

cal row/bike

DB Push Press

DB box step over
select a load you can perform unbroken for RD of 21

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