Double Barrel Fitness – CrossFit
2 sets of:
50 ft kb oh carry
10 goblet squats
10 push ups
10 sit up.
Then 5 inch worms and 3 Crab Bridges.
Front Squat (3-3-3-3-3, Work up to a max set of 3)
Weighted Dip (5-5-5-5-5 strict weighted ring dip or progression)
Lucky Shamrock (Time)
In 9 minutes with Partner:
24 goblet squats
24 sit ups -for both partners at the same time-
Performance = C2B, 53/35lbs
Fitness = jumping C2b, 35/18lbs
2018 03 16