CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

Every 2 minutes for as long as possible complete:

From 0:00-2:00

15-ft. rope climbs, 2 ascents

185/125-lb. front squats, 2 reps

From 2:00-4:00

15-ft. rope climbs, 2 ascents

185/125-lb. front squats, 4 reps

From 4:00-6:00

15-ft. rope climbs, 2 ascents

185/125-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Metcon (Time)

B-Fit

With a partner – similar strength required.

120 deadlifts Partner A does deadlifts while Partner B holds a plank.

Partition the reps as needed.

Deadlifts are only counted when one person is holding a plank.

EMOM both partners must complete 10 alternating lunges (5per leg).

Deadlift weight should be adjusted so that both partners might be able to pull 10-15 reps unbroken when fresh