CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk (15 min to build AHAP)

Gymnastics

Chest-To-Bar Pull-ups (6 x 12 unbroken or accumulate 72 for time)

8 min cap

Metcon

Metcon (Time)

5 RDS

30 cal row

30 BJ 24/20″

30 WB 20/14

Metcon (AMRAP – Reps)

B-Fit

20 min AMRAP Partner “Fran”

21-15-9

DB Thruster 40/25

pull-up/ring row

Partner A does 21 thrusters, then Partner B does 21 Thrusters, Partner A does 21 PU/RR, partner B does 21 PU/RR, etc.