Justice for Barb

Justice for Barb

PSKC CrossFit – CrossFit

Back Squat (Find New 1 rep Max)

Warm-up

1:30 Slow Bike or Row

2 Rounds of

3x Samson Stretch each side+ 10x Sit-Ups + 15 PVC OHS

1:00 Moderate Bike or Row

5 Good Mornings

5 Back Squats

5 Elbow Rotations

Into…

:30s Fast Bike or Row

5 Front Squats

5 Stiff-Legged Deadlifts

5 Thrusters

all Barbell movements done with an empty Barbell

Samson Stretch Tutorial

https://youtu.be/V3-tEdWuTbc

Metcon (Time)

1 Round For Time

30x Chest 2 Bar (pull-Ups) (jumping chest 2 bar/pull-ups)

60x Thrusters (65/45)(45/35)

70-Men // 50-Women Cal Row

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