BarsNRIngs – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
15 superman
20 russian swing
10 step ups
Weightlifting
Front Squat (5×3 (75 – 85%))
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CF Rings 