CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Deadlift (7 x 2 @ 85%)

superset with

Split Jerk (build to a heavy single)

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
swap run for row if weather doesn’t cooperate. 30 min cap

Metcon (Time)

B-Fit

7 RDS:

6 DB hang Cleans 50/30

12 DB step ups alternating 50/30