11
Aug
200812
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Kettlebell Flow 2 (complete AMRAP 5 alternating hands after each flow)
Deadlift + Clean + Russian Swing + Hang Snatch
Kettlebell Flow 2 (complete AMRAP 5 alternating hands after each flow)
Deadlift + Clean + Russian Swing + Hang Snatch
Metcon
Metcon (Time)
3 Rounds:
200m Shuttle Run (50m x 4)
15 Kettlebell Power Cleans 53/35
200m Shuttle Run (50m x 4)
15 Kettlebell Gorilla Rows 53/35
Dual KB
Perf. – 44/26
Metcon (Time)
No Equipment WOD
50 Double Unders
50 V-ups
50 sit-ups
50 Arch Shoulder Slides
50 Sit-ups
50 V-ups
50 Double Unders
Metcon (Time)
No Equipment WOD
50 Double Unders
50 V-ups
50 sit-ups
50 Arch Shoulder Slides
50 Sit-ups
50 V-ups
50 Double Unders