201111

11
Nov

201111

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Push Jerk (5 @ 65%, 3 @ 75%, 1+ @ 85%)

Superset with DB/KB Gorilla Rows x 12-20 – use DG loading

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Female RX – 25 lbs

*Use DB or KB*

Metcon (Time)

No Equipment WOD

20-2:

Push-up

Burpee