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