CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

Row 15 calories

10 box jumps, 30/24-inch box

185/125-lb. push jerks, 5 reps
B-fit use DB’s

Accessory Work – 5 x 5/side

DBL KB Front rack Unilateral Press

5 x 10 bent lateral raise

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 8

odd – max legless rope climbs

even – rest

Metcon

BFIT MAY USE DUMBELLS FOR PUSH JERKS / Reduce height of box or do step ups

Accessory work should be performed