CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 100 Single Unders

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

3 rounds:

• 10 Ring Rows

• 5 Inch Worm Push-ups

Metcon

The Volkswagon (Time)

21-15-9

bench press BW/70% BW

strict pull-up
13 minute cap – start with second met-con if you are unable to RX in time cap

Metcon (Time)

4 rounds:

40 Air Squats

30 Kettlebell Swings 53/35

20 Push-ups

10 Burpee Box Jumps 24/20”
16 minute cap

Metcon (AMRAP – Reps)

B-Fit

1) DB Lateral Raises 3×10

DB Romanian DL 3×10

2) 5 Rounds:

In 1:30 Minutes with 0:30 rest

10 Box Jumps

AMRAP Alternating Dumbbell Snatch 50/35*

*Score is total DB Snatches