O.G. / B.B.C.

O.G. / B.B.C.

CrossFit Isorropia – Barbell Club

12-2

Warm-up

For Quality:

30 UB barbell thrusters 45/35#

20 butterfly pull ups

10 GHDSU & hip extensions

5:00 samson & pigeon stretch

1): Metcon (Time)

5 Unbroken “DT” rounds:

-12 deadlifts

-9 hang power cleans

-6 push jerks

@155/165/175/185/195

@105/115/125/135/145

*rest 2:00 between rounds

*for time minus the 2:00 rests

2): Metcon (Time)

60 alternating pistols

3): Metcon (AMRAP – Reps)

Tabata: hollow rocks

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