CrossFit – Sun, Aug 13
Crossfit Cle – CrossFit
Warm-up
2 minute erg
20 elephant trunk
10 banded passthrough
10 banded good morning
10 banded strict press
10 lunge and twist
10 jumping spiderman
20 banded passthrough
10 scap pullup
5 I-T-Y raises
10 kip
5 snow angels
2×5 kip to pullup
1 minute banded hip opener R/L
1 minute banded lat stretch R/L
1 minute banded front rack stretch R/L
Bell (Time)
3 Rounds for Time
21 Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
Post Metcon Accessory
Death by 3 V-up (AMRAP – Rounds and Reps)
On minute 1 perform 3 V-ups (or lemon squeezes) add 3 reps each minute if you have succeeded at finish all the needed reps in the minute prior. 2=6, 3=9, 4=12…. until failure.
*Score is rounds completed plus reps from the final, unfinished round.