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)

https://youtu.be/HZM84steEyw

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

https://youtu.be/WbefuM-AlhE