190928

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Jakey (Time)

3 Rounds:

5 Ring Muscle-ups

10 Squat Cleans 135/95

20 box jumps 24/20″
Hometown heroes returns for a spot visit with this gem. In honor of our weightlifting South River Police Officer/National Guardsman. May he serve long and safe.

Metcon (Time)

Bootcamp/B-Fit

150′ Walking Lunge

150′ Bear Crawl

30 DB/KB Romanian Deadlifts 50/35

100′ Walking Lunge

100′ Bear Crawl

20 DB/KB Romanian Deadlifts

50′ Walking Lunge

50′ Bear Crawl

10 DB/KB Romanian Deadlifts

run 1 mile