20
Aug
Who’s That Lady
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
12 Dual KB Single Leg Deads
25′ weighted bear crawl
6 KB Upright Row/arm
Then…..
1 Minute AMRAP wide grip pull-ups
1 Minute Rest
1 Minute Chin-ups
Weightlifting
Shoulder Press (build to a 5 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minutes:
15/12 Calorie Machine
1 Round of Strict “Cindy”
3-6-9-12-…. Power Clean & Jerk 135/95
“Cindy”
5 Strict Pull-ups
10 Push-ups
15 Air Squats