200621

20
Jun

200621

Barbending – CrossFit

Weightlifting

Deadlift (20 minutes to build to a heavy 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

2/1.5 Mile Air Bike buy-in

Directly Into…

5 Deadlifts 245/165

15 AbMat Sit-ups

25 Double Unders

Metcon (Time)

No Equipment WOD

20-­16-­12-­8­-4 reps of:

One ­arm push-ups

Pistol Squats

Metcon (Time)

Zoom WOD

5 Rounds:

100′ Walking Lunge

200 Meter Single Arm Farmers Carry

30 AbMat Sit-ups