CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Walking Lunges

• 10 Mountain Climbers

2 rounds:

• 10 Barbell Good Mornings 45/35

• 10 Barbell Thrusters 45/35

Weightlifting

1 Snatch + 2 OHS (EOMOM X 4 ascending)

build from 70%

Squat Clean Thruster (3 reps EOMOM x 4 ascending from 70% Thruster)

Metcon (Time)

• 100 Double Unders

Then 21-15-9:

Dumbbell/Kettlebell Squat Cleans 50/35

Burpees

Then:

• 100 Double Unders
12 minute cap

Accessory Work –

Shoulder Press

5 x 1 ascending AHAP

Metcon

Metcon (Time)

B-Fit

27-21-15-9

Hand Release Push-up

SDHP 75/55

*EMOM 2 50′ shuttles*