30
Nov
211130
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Clean Deadlift (3131; 6-8reps; rest 45sec x 4 Sets)
superset with
1/2 Kneeling Dual DB Press (20X2; 4-5reps/ knee; rest 45sec x 4 Sets)
Metcon
Metcon (2 Rounds for time)
For Time @ 85% Effort:
2-4-6-8-10-12-14-16
L-Sit Lift Overs
*30 Double Unders between Sets
rest 2mins between
2-4-6-8-10-12-14
Toes to Bar/Rings
*6/5 Bike Between Sets
*8/6 Cal Row
scaled