Squeaky Clean

30
Sep

Squeaky Clean

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 Back Rack Reverse Lunges/leg

5 Press @ 1113 tempo

5 Scap Pull-ups + 5 Strict Toes to Bar + 5 Kip Swings

Weightlifting

box squat (10 x2 EMOM heavier than 9/24)

DB unilateral Overhead Walking Lunge (3 x 12-16 every 2:00)

Metcon

Metcon (Time)

3 Rounds:

400m Run

7 DB Power Cleans 50/35

7 DB Hang Squat Cleans

7 DB Front Squats
RX+ 125/90 bar