CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Muscle-ups (see below)

A. 2 sets of 12 unbroken muscle-ups

B. 3 sets of 8 unbroken muscle-ups

C. 4 sets of 7 unbroken muscle-ups

D. 5 sets of 5 unbroken muscle-ups

Metcon

Metcon (Time)

1 Round of Eva

2 Rounds of Kelly

1 Round of Eva

1 Round Eva = 800m Run, 30 KB Swings (70,53), 30 Pull-ups

1 Round Kelly: 400m Run, 30 Box Jumps (24/20″), 30 Wallballs (20/14)

Metcon (Time)

B-Fit

400m row buy in.

4 rounds

15 pullups

60 dubs(scale to 30 tuck jumps)

400m row cash out.