Barbell WOD Wednesday Feb 28th, 2018

Announcements

Upcoming Clinics at CrossFit Reignited

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March 3rd – CrossFit Aerobic Capacity Course with Chris Hinshaw (Reminder ILM Closed March 3rd)

April 7th & 8th – CrossFit Level One Trainer Course

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – Barbell CLUB

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Weightlifting

Front Squat

A. 5×3 @ 75%

Wide Grip Pull Ups

B1. 5×4-6 @ 3011, rest 2min

Standing Press from the Front Rack

B2. 5×4-6 @ 3011, rest 2min

Dual Arm DB Bent Over Row

C1. 5×4-6 @ 3111, rest 2min

Dips

C2. 5×4-6 @ 3111, rest 2min

D I’s Y’s W’s T’s

D. 3×5(each movement). Controlled tempo. Rest 3min after entire series