CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (AMRAP – Reps)

15 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

Men use a 45-lb. barbell and 24-in. box

Women use a 35-lb. barbell and 20-in. box

Metcon (AMRAP – Reps)

B-Fit

30 min EMOM

1st min AMRAP burpees to 12″ target.

2nd min AMRAP American KB swings.

3rd min rest.