Screwball

17
Sep

Screwball

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 DB Bench Press

:20 Bat Wings

:30 DB Rack March
https://youtu.be/sLJl2hXAyZQ

https://youtu.be/M5qTUpaG-fg

Weightlifting

box squat (10 x 2 EMOM @ 60%)

Metcon

Metcon (Time)

20 Minutes:

50 WB 20/14

40 Step Down Box Jumps 24/20″

30 Calorie Machine

20 Toes to Bar

10 Burpee Pull-ups
RX+ – Bar Muscle-ups