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 In Daily WOD

CrossFit Double Barrel – CrossFit

Warm-up

3 rds NFT

100m jog

10 knee rasies

10 kb swings

5 board jumps

Breathing Drills

2 Rds

15 Monster walks

15 Banded Good Mornings

20ft duck walk

Weightlifting

Hang Power Clean (8 minutes working up to a challenging single)

Performance

Bright Moon (Time)

4 rounds for time:

12 Power clean and jerk 135/95lbs

12 Toes to bar or 4 Bar muscle-ups

400m run
Rx=+ 155/105lb bar

Fitness

Metcon (Time)

4 rounds for time:

12 Power clean and jerk 95/65

12 High knee Raises

300m run

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