CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

• 10 Mountain Climbers

Metcon

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
30 min cap

Metcon (Time)

7 rounds:

7 Box Jumps 30/24”

7 Squat Cleans 115/75

7 Handstand Push-ups
15 min cap

Metcon (Time)

B-Fit

200m naked prowler push buy in then

6 RDS:

12 HR push-ups

12 dips

12 OH walking lunges 45/25

200m naked prowler push cash out