201001

30
Sep

201001

CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
or 10 cal Bike

Metcon

Metcon (Time)

3 Rounds:

3 Burpee Box Jumps 24″/20″

6 Double Dumbbell Squats 50’s/35’s

9 Deadlifts 155/105

50/35 Calorie Row or 35/25 Calorie Bike

3 Rounds:

3 Burpee Box Jumps 24″/20″

6 Double Dumbbell Squats 50’s/35’s

9 Deadlifts 155/105

50/35 Calorie Row or 35/25 Calorie Bike

3 Rounds:

3 Burpee Box Jumps 24″/20″

6 Double Dumbbell Squats 50’s/35’s

9 Deadlifts 155/105
Perf. – 40/25 & 125/85

Metcon (AMRAP – Rounds)

No Equipment WOD:

EMOM x 20:

1 – :30 Jump Squats

2 – :30 Burpees

3 – :30 Pike Press

4 – :30 Bulgarian Split Squat R

5 – :30 Bulgarian Split Squat L