210814

CF Barbending – CrossFit

Warm-up

Crazy 8’s (No Measure)

3 Rounds:

8 Banded Face Pulls

8 Banded Straight Arm Pulldowns

8 Banded Pull Aparts

8 Calorie Machine

Weightlifting

Chest Supported Row (build to a 1 RM)

https://youtu.be/k_WfC9HIFHU
Functional Strength Goal is 100% BW for a male & 70% BW for a female with either lift

15 minute cap

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
see how all the strict work carries over to high rep kipping power & stamina!!!

*scale OHS to DB/KB OH walking lunges*