CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (AMRAP – Reps)
3 Rounds:
0-2 Minutes – run 400m then max DU
2-3 Minutes – DB/KB Push Presses
35/25
Minute 3-4 – pull-ups
Minute 4-5 – DB/KB Hang Squat Cleans 35/25
*rest 5 minutes*
Metcon (AMRAP – Reps)
3 Rounds:
0-2 Minutes – run 400m then max DU
2-3 Minutes – DB/KB Push Presses
35/25
Minute 3-4 – pull-ups
Minute 4-5 – DB/KB Hang Squat Cleans 35/25
*rest 5 minutes*
Metcon (Time)
Strongman Wod
“Bra-bell-less Linda” 10-1 reps of
DB Deads 100/70
DB Bench 80/50
Stone 2 Shoulder 130/95