211123

23
Nov

211123

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch Grip Deadlift (3131; 6-8reps; rest 60sec x 4 Sets )

superset with

Dumbbell Arnold Press (2111; 8-10/arm; rest 60sec x 4 Sets)

Metcon

Metcon (No Measure)

3mins AMRAP High Effort:

10/8 Row/Bike Cals

10 Close Grip Bench Press 135/85lbs

rest 2mins

NOT FOR TIME

20 Alternating Turkish Get Ups 53/35 *Quality Position Focused

rest 2mins

3mins AMRAP High Effort

10/8 Bike/Row Cals

10 Toes to Bar/Rings