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