CrossFit Barbera

WOD 20 Minute AMRAP

400m Run

10 Push Ups

20 Med Ball Cleans

Front Squat 60%x5, 70%x5, 75% x4x2

5×5 RDL

2×8 Weighted Lunge Step Ups

2×8 Weighted Lunge Steps

100 Banded Good Mornings

Ab Bank

FRAN

21-15-9

Thrusters 95/65

Pull Ups

4x400m Time Trial

Floor Press: 60%x4, 70%x4, 80%x4x4 or establish a 1rm if it is unknown

WOD: “Blackjack”

Pushups

Walking Lunge

Each round must add up to 21 reps. Start pushups at 20 and work you way until 1 and do the walking lunge in the reverse order starting with 1 and ending on 20. Don’t lose your count!

Back Squat 60%x4, 70%x4, 80%x3x3

10-9-8…2-1 Decending Ladder of each movement:

Hang Cleans 95/45

Pull Ups

*10 Air Squats in between each round

4 RFT

200m Partner Carry

25 Med Ball Slams 20/14

Ab Bank