Barbel 10/06/17

CrossFit BattleCry – Barbell Club

Upper body Warm Up (No Measure)

8 Hand Walk Outs

30 Ring Rows

Wrist Rocking and rotation

Downward dog into childs pose 5x

Prone Spinal Twist in both directions

KB Snatch WIndmill Warm Up (No Measure)

Perform 1 Snatch + 1 Windmill 3x on each side

Club Clean Pause Swipe Pause Shield Cast Pause (3×3 on each arm – kinda heavy)

Bottom Up KB Press (3×5 each arm)

Deadlift (5-3-1 to a heavy single)

Metcon (Weight)

3 ROunds

Not For TIme

50M roped sled drag

50M Double KB Front Rack Carry

400M Jog

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