CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (AMRAP – Reps)

EMOMx12:

Odd: 18/15 Calorie Row

Even: 6 Kipping Deficit HSPU – you choose the deficit

Metcon (AMRAP – Reps)

AMRAP 3:

15 50′ shuttles

15 Power Cleans 115/85

Rest 3:00

AMRAP 3:00

12 50′ shuttles

12 Power Cleans 135/95

Rest 3:00

AMRAP 3:00

9 50′ shuttles

9 Power Cleans 155/105
extra performance

Choose one of the following:

A. 3 sets of 12 unbroken bar muscle-ups

B. 4 sets of 9 unbroken bar muscle-ups

C. 5 sets of 7 unbroken bar muscle-ups

D. 6 sets of 5 unbroken bar muscle-ups

Rest 1 minute between sets

Metcon (Time)

B-Fit

10 rounds

1 round Cindy

3 DB Hang Clusters