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Bars On Fire CrossFit – CrossFit

Warm-up

20 Light Wall Ball Throws

20 Light KBS

Mobility

PVC Pass Throughs

Couch Stretch

Shoulder stretch externally rotate banded arm

https://www.youtube.com/watch?v=eveYJP1indI

Weightlifting

Back Squat (3 x 5)

Metcon

Metcon (Time)

For Time:

10, 8, 6, 4, 2 C&J (95, 65)

2, 4, 6, 8, 10 HSPU

* After each round complete a 1 handed Farmers Walk across the floor down and back (70,53)

** Goal should be to modify so this can be done 100% unbroken.


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