Dork

11
Sep

Dork

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

“Irish Exit” – 318

With a Partner – Partition as necessary:

30 Alt. DB Snatch 50/35

30 Air Squats

30 Deadlifts 185/125

30 Push-ups

30 Hang Cleans 115/85

30 WB Sit-ups 20/14

30 Russian KBS 53/35

30 BJ Overs 24/20″

30 Shoulder to Overhead 95/65

30 Ball Slams 20/14

18 Synchro Burpees

518m Row
In honor of our own Coach Jen’s sister Stephanie, who passed away on 9/4 after succumbing to cancer. She is survived by her husband Mike & her two young daughters.

Your family is in our thoughts & prayers. Godspeed.