CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

15-foot rope climbs, 2 ascents

10 ring dips

20 GHD sit-ups

Metcon (AMRAP – Rounds)

B-Fit

EMOM 18

Even minutes = 5 double DB or double KB thrusters (or any odd object other than a barbell) heavy AF.

Odd minutes = 8 strict pull-ups or ring rows.

finisher – 100 abmat sit-ups