201107

7
Nov

201107

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Bootcamp

18 minutes:

12 Dual Kettlebell Swings 35/18

6 Burpee Box Jump Overs 24/20″

12 Dual Kettlebell Thrusters 35/18

6 Burpee Box Jump Overs 24/20″

Weightlifting

Shoulder Press (3 EMOM x 10 ascending from 50%)

Deadlift (3 EMOM x 10 ascending from 50%)

Accessory – 6 rounds:

20 sec Weighted Supine Hollow Hold 25/15#

10 sec Rest

20 sec Forearm Plank

10 sec Rest

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
No Equipment WOD