Announcements

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

Warm-up

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Metcon

Metcon (AMRAP – Rounds)

30 MINUTE EMOM:

1) 50 DUBS

2) 3 ROPE CLIMBS

3) 200M RUN

4) 16 KB SNATCH 53/35

5) 12/8 cal airdyne

6) Rest
RX+ @ 62/44 OR 70/53 & 2 Legless/RD

Metcon (Time)

B-FIT

3 rounds for time of:

50 medicine-ball cleans 20/14

Run 800 meters