211207

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

Dumbbell Arnold Press (2111; 8-10/arm; rest 45sec x 4 Sets)

Metcon

Metcon (AMRAP – Reps)

3mins AMRAP:

10/8 Cals Row/Bike

5 Bench Press 135/85

rest 2mins

NOT FOR TIME

15 Wall Walks

*Quality Position Focused

rest 2mins

3mins AMRAP:

10/8 Row/Bike Cals

5 Toes to Bar/Rings