Barbells For Bullies WOD 3

By Sean 0
September 09 2020

CrossFit ABF – CrossFit Personal Training


Warm-up

Warm-up (No Measure)

3 Rds

Run 100m

5 Strict pull ups or horizontal ring rows with slow negative

5 Air squats

10 cossack lunges

10 fire hydrants L&R

Then

2:00 double under practice

Metcon

Barbells For Bullies WOD 3 2020 (Time)

6 RFT

11 Goblet Squats (53/35 KB or 50/35 DB)

7 Chest to bar

30 DU

12 Minute Cap

Scale

35/25 KB or DB

Ring Rows

60 Single unders
add 0:01 for every 1 rep you do not complete under the 12:00 cap

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