200915

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Metcon (AMRAP – Rounds and Reps)

7 Minutes:

3 Inchworms

6 4 ct. L-sit Flutter Kicks

9 Box Dips
*No Equipment – go for 15 minutes*

Metcon

Metcon (Time)

2 Rounds:

40 KB Head Cutters 53/35

30 Kettlebell Swings

20 Burpee Box Jump Overs 24/20″
Perf. – 35/26

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