CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

EMOM x 10

odd – 2 Around the Worlds (one CW & one CCW)

even – 2 kipping pullup + 2 Kipping CTB + 2 bar Muscle Up
Accessory – Accumulate 50 Russian Dips, 30 Strict False Grip pull-ups on rings & 100 hollow rocks

Metcon (Time)

B-Fit

With a Partner:

2 Rounds

100 cal Air Bike

30 50′ alternating keg carries