200812

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