CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (AMRAP – Rounds)

E3MOM x 10

3 weighted pull-ups 30/20 lb. DB

5 strict pull-ups

7 kipping pull-ups

Metcon (3 Rounds for weight)

B-Fit

Bench press 10 x 3 reps

Bent over barbell row 10 x 5 reps

Barbell curls 10 x 7 reps

Rest as needed between sets and movements. Try to increase the weight on most sets.