CrossFit Barbending – CrossFit

Warm-up

Burpee/BJ/WB (No Measure)

EMOM 8

3 burpees

5 Box Jumps 24/20″

7 Wall balls 20/14

Metcon

Metcon (AMRAP – Reps)

10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds of 50/35-lb. dumbbell thrusters

Rest 30 seconds

Metcon (AMRAP – Rounds and Reps)

StrongmanWod

Death by stone 2 shoulder @ 50% BW
finisher – 10 min Yoke OH conga line 50′ @ BW