“CHOPS” – Barbells For Bullies WOD 1

By Sean 0
September 06 2020

CrossFit ABF – CrossFit Personal Training


Warm-up

Warm-up (No Measure)

Slow 10 minute AMRAP

2 burpee broad jump

200m row

2 empty bar snatches from below the knee

Warm up for snatches

Metcon

CHOPS – Barbells for Bullies WOD 1 2020 (AMRAP – Reps)

8 Min AMRAP

4 Snatch (barbell, 2x KB or 2x DB)

8 Burpees over BB, KB or Both DB

Rx/Masters 115/85 BB, 53/35 KB, or 50/35 DB

Scaled 95/65 BB, 35/26 KB, or 35/25 DB

Core & Stretch

Metcon (No Measure)

3 Giant Sets

15 Evil Wheels

20 Oblique crunches (L&R)

15 V ups

20 Weighted Russian Twists (L&R)

rest as needed between rounds

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