191006

5
Oct

191006

CrossFit Barbending – CrossFit

Warm-up

FBB Lower Body Prep (No Measure)

3 Rounds:

10 quadruped thoracic rotations

6 box step downs/side(5 second lowering)

10 jefferson curls

Metcon

Metcon (5 Rounds for weight)

5 Rounds On The 5:00

10 Strict Pull-ups

21/15 Calorie Row

10 – 8 – 6 – 4 – 2 Deadlifts*

*Build in weight each round
10 rep weight should be unbroken

Accessory work – DB 3 pt. row 3 x 10/side

bent laterals 3 x 12

Metcon (AMRAP – Rounds)

StrongmanWod

3 reps EMOM x 5 minutes of bear complex @ 135/95

2 reps EMOM x 5 minutes of bear complex @ 185/125

1 rep EMOM of bear complex @ 185+

When you get to the single reps add 5 pounds per minute until you fail to complete the complex.
note final weight in comments