CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

pause clean (5 x 3 ascending to AHAP)

5 x 3 ascending

Metcon (Weight)

5 x Push jerk + 2 Jerk Grip OHS – heaviest possible

1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.

Metcon (Time)

6X200m Sprint

rest 1:1

Metcon (AMRAP – Reps)

B-Fit

13 min AMRAP

1 pullup and 2 push-ups

2/4

3/6

4/8

5/10

After 5/10 start back at 1/2 and climb back up to 5/10