17
Aug
Emergency Brake
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
6 Horizontal Pull-ups @ 3131
100′ Single Arm KB Farmer Carry( One lap around weight buffet)
12 KB Offset Rack Squats
then build to a moderate Turkish Get-up
Weightlifting
Front Squat (6 x 2 EOMOM @ 50X0 ascending from 50% by feel)
Metcon
Metcon (Time)
30 Calorie Machine
30 DB Power Cleans 50/35
30 DB Front Squats
30 Calorie Machine
RX+ – 115/85 bar
Bar load should be something you can move for 10 reps confidently