201229

29
Dec

201229

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Clean (15 minutes to build to a heavy single for the day)

RX – full clean

Perf. – power clean

*superset with 2 Broad jumps*

https://youtu.be/MwiI72uFzNI

Metcon

Metcon (Time)

5 Bar Muscle Ups

15 Box Jumps 30/24″

25 DB Thrusters 30/20

50 Calorie Row or 35 Cal Airbike

25 DB Thrusters

15 Box Jumps

5 Bar Muscle Ups
Perf. – 20 Horizontal Pull-ups & 20 box dips per 5 Muscle Ups

24/20″ BJ

25/15 Thruster