CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 100 Single Unders

• 50 Double Unders

• 10 Triple Unders

3 rounds:

• 7 DB Shoulder Press 25/15

• 7 DB Bench Press 25/15

• 7 Bent-over Rows 95/65

Weightlifting

Bench Press (5 @ 60,70,5+ @ 80%)

Weighted Pull-ups (see above)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

12 Power Snatches 95/65

6 Ring Muscle-ups

12 cal Row
Accessory Work –

12-10-8-6:

Dumbbell Bicep Curls

Ring Dips

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) Bench Press 5 x 5 ascending

2) 7 min “Cindy”

rest 2 min then

7 min “Cindy”