CrossFit Barbending – CrossFit

Warm-up

TRIPLE 10’S (No Measure)

9 MIN AT MODERATE PACE

10 WB 14/10

10 RUSSIAN KBS 35/26

10 CAL ROW/AD

Weightlifting

deficit sumo deadlift (12 min to build to heavy triple)

perform on 2 rogue 45’s

Metcon

Metcon (Time)

3 RDS

60 DU

30 cal row/bike

15 deads 275/175
accessory work

3 x 6 front rack step ups/leg

3 x 20 weighted situps

Metcon (Time)

B-Fit

100 burpee BJ

*EMOM 3 DB push press/jerks*