Knuckleball

27
Aug

Knuckleball

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12 Dual KB Single Leg Deads

25′ Reverse Bear Crawl

6 KB Upright Row

Then….

1 Minute AMRAP Side to Side Pull-ups

Rest 1 Minute

1 Minute AMRAP Chin-ups

Weightlifting

Shoulder Press (5 x 1 @ 40×0 + 2 regular tempo ascending)

then 1 x max @ top load for the day – score this set

one set every :90

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes:

40 Double Unders

20 Wall Balls 20/14

10 Deadlifts 225/155
RX+ – 275/185