CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
KB Front Rack Split Squat (2 x 6/side @ 3131 moderate as part of warm-up)
Type the details of the weightlifting
Back Squat (4 x 10 @ 60% AFAP)
romanian deadlift (3 x 8 @ 31×0 @ todays squat load)
Metcon
Metcon (Time)
3 Rounds:
15 Russian KBS AHAP
30ft sled push 400/300
30ft stone/sandbag zercher carry AHAP
15 TTB
Metcon (Calories)
B-Fit
AMRAP 3:
18 Burpee Box Jumps24/20
18 Goblet Squats 35/26
Max Calorie Row
rest 3 minutes
AMRAP 3:
15 Burpee Box Jumps 24/20
15 Goblet Squats 44/35
Max Calorie Row
rest 3 minutes
AMRAP 3:
12 Burpee Box Jumps 24/20
12 Goblet Squats 53/35
Max Calorie Row
rest 3 minutes
AMRAP 3:
9 Burpee Box Jumps 24/20
9 Goblet Squats 62/44
Max Calorie Row