CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Back Squat (4 x 3 ascending from 70%)

Thruster (4 x 3 ascending from 70% from the floor)

Gymnastics

L-Sit (4 attempts a max hold)

score seconds as reps

Metcon

Metcon (Time)

B-Fit

Teams of 3 (similar strength recommended).

2 rounds for time.

100m sprint relay (50m down and 50m back) x 24 (each person must run 8x).

DB bench press x 250 reps (partition as needed).