CrossFit Barbending – CrossFit

Warm-up

SPIKEBALL (No Measure)

10 MIN OF GLORY

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon (Time)

StrongmanWod

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench presses

Row 2,000 meters

10 body-weight bench presses
females – 70%