Announcements

June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am
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CrossFit Barbending – CrossFit

 

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Power Clean (4 x 5 across @ 75-80% Power clean)

Unilateral Hip Extension (4 x 8/side across)

Bent Over Row (4 x 8 across)

super w/hip ext.

side to side pull-ups (4 x 8 across)

super with DB wood chop 4 x 10 then

L-sit 4 x :30 on/:30 off

Metcon

Metcon (Time)

5 x suicide sprints

1 rep = 20 ft down & back, 40, & 60ft.
score fastest rd

Metcon (AMRAP – Reps)

B-Fit

1) rows

2) Every 3 min for 15 minutes:

run 200m

max DB Cleans 50/35