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CrossFit Double Barrel – CrossFit

Warm-up

Coaches Choice

Breathing Drills

Coaches Choice

Rope Climb (8 minutes working on rope climb progressions)

Strength

Front Squat (7 x 1 Front BOX squat @ 75-85%)

Super Set with

Weighted Pull-ups (7 x 3 weighted strict pull up -or progression )

Performance

Soft Top (Time)

For Time:

15 squat snatches 115/75lbs

15 chest-to-bar pull-ups

800m run
Rx+ = 135/85lbs

Fitness

Metcon (Time)

For Time:

15 Pw Snatch +OHS 75/55lbs

15 pull-ups or Jumping Pullups

800m run

Cash Out

10 toes to bar, 40 jump rope (or DU), 4 min

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