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Take-off

3
Oct

Take-off

CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (Time)

5-1 reps of;

Deadlift 335/235

Bench Press 205/125

Muscle-ups

: Metcon (Time)

3 x 200m Run, rest twice as long as run

3 x 300m row, rest twice as long as row

Metcon (Time)

B-Fit

A.

Four sets of:

Barbell or Dumbbell Push Press x 6-8 reps

Rest 45 seconds

Single-Leg Box Step-Ups x 6-8 reps each @ 3011

(slowly descend from top of the box and gently tap your heal to the ground before ascending)

Rest 45 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110

Rest 45 seconds

B.

Three rounds for time of:

6 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)

9 Handstand Push-Ups/3 wall walks

12 Burpees

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