CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (3 Rounds for reps)

With a running clock:

0:00-10:00

1 Mile Run

Max Clean & Jerks 135/95

10:00-13:00

Rest

13:00-20:00

800m Run

Max Power Snatch 115/80

20:00-23:00

Rest

23:00-27:00

400m Run

Max Thrusters 95/65

Metcon (AMRAP – Rounds)

B-Fit

EMOM x 30

At the top of the first minute—75 feet of burpee broad jumps

At the top of the second minute—10 hi WB

At the top of the third minute—5 DB thrusters