CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min:

4 bar muscle-ups

50/30 lb dumbbell Turkish get-ups, 6 reps

8 ring push-ups

Metcon (Time)

StrongmanWod

30 minute cap

100 tire flips @ 2-3x body weight with 3 burpees EMOM