Shuffle the Deck

31
Aug

Shuffle the Deck

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 Goblet Squats @30X0

1:00 Plank Hold

10 Alternating Prisoner Step-ups

Weightlifting

Paused Front Squat (6 x 1 pause + 1 ascending to a tough complex)

Front Squat 1 1/4 consisting of :01 pause at bottom & just below parallel, return to the bottom and explode up

Metcon

Metcon (4 Rounds for time)

On the 3:00 x 2:

10 Cal Echo Bike or 15 Cal Row

10 Pull-ups

10 Thrusters 95/65

directly into…

On the 3:00 x 2:

10 Thrusters

10 Pull-ups

10/7 Calorie Echo Bike or 15 Cal Row
rest remainder of time