201031

30
Oct

201031

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Bootcamp – “KB 300” for Time:

1 – 50 Russian Kettlebell Swings

2 – 50 Offset KB Push-ups

3 – 50 KB Front Squats from the Horns

4- 50 KB Lying L-sit Toe reaches

5 – 50 KB Power Clean + Strict Press

6 – 50 KB Plyo Deadlifts

Weightlifting

Back Rack Lunge (12 @ 40/45%, 12+ @ 50% Back Squat)

Metcon

Metcon (Time)

10 Rounds:

5 Power Cleans 135/95

200m Run
Perf. – 95/65

Accessory – 3 Rounds:

10 V-ups

15 Russian Twists 15/10

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
No Equipment WOD