Barbending – CrossFit
Weightlifting
Deadlift (20 minutes to build to a heavy 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
2/1.5 Mile Air Bike buy-in
Directly Into…
5 Deadlifts 245/165
15 AbMat Sit-ups
25 Double Unders
Metcon (Time)
No Equipment WOD
20-16-12-8-4 reps of:
One arm push-ups
Pistol Squats
Metcon (Time)
Zoom WOD
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry
30 AbMat Sit-ups