22
Oct

CrossFit TBR – CrossFit

“A lie gets halfway around the world before the truth has a chance to get its pants on.”

Warm-up

Funnel Tag (No Measure)

https://youtu.be/o9jwlXfaHJ4

STRENGTH

Bulgarian Split Squat (5 sets of 4 reps. @ chosen weight. Note weight.)

https://www.youtube.com/watch?v=WUMhCHvbprc

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD: “HAIR ON YOUR CHEST”

12 Min A.M.R.A.P OF:

Set Kettlebells up on the bathroom side

of the Cage. At the call of “3-2-1-GO”

Complete:

10 KBS SCALED: 36lbs / 28lbs

AS-RX: 53lbs / 36lbs

COMP: 70lbs / 53lbs

Walk to cage, complete:

4 Pull-Ups RX-Strict / Kipping Scaled

Bear CRAWL across Gym to Handstand

Area and complete:

10 MEDBALL Sit-UPS!

SCALED: 14lbs / 10lbs

AS-RX & COMP: 20lbs / 14lbs

Burpee Broad Jump Back to cage.

RINSE…REPEAT.

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