Bruce Barbell, Red Stick CrossFit – CrossFit

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Warm-up

Group Warm Up #11 (No Measure)

2 rounds not for time

– 200M RUN

– 40YD BEAR CRAWL (20 FWD/20 BKWD)

– 10 V UPs

– 3 WALL CLIMBS

Weightlifting

30 Min Running Clock to find both maxes

Shoulder Press (3,3,2,1,1,1)

Deadlift (1,1,1,1,1,1)

Metcon

Metcon (AMRAP – Reps)

*Repeat from April 5*

7 Min AMRAP:

• 1 Power Clean (115/75)

• 10 Double Unders

• 2 Power Cleans

• 20 DU

• 3 Power Cleans

• 30 DU


2 For 1 Singles

RX+ (155/105)

WOD Math:

5/50: 165

6/60: 231

7/70: 308

8/80: 396

9/90: 495

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