CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

4 legless rope climbs

rest 4 min then

5 20′ rope climbs

Metcon (AMRAP – Reps)

3 sets of the following complex:

3 wall walks + max strict wall facing HSPU + max push-ups on floor

Gymnastics

Russian Dips (5 x 6)

Metcon

Metcon (AMRAP – Reps)

B-Fit

Teams of 2

20 minutes:

50 Alternating Burpees

50 Alternating Wall Balls

400m Team Med Ball Run