CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 plow to straddle stretch

5 strict K2E/chest

:10 unilateral wall sit/side

50 ft bear crawl

50 ft crab walk

*then 2 minute easy row/air bike*

Weightlifting

Metcon (Time)

Back Squats from a rack:

10 @ 135/95

8 @ 185/125

6 @ 225/155

4 @ 275/175

2 @ 315-205
try to beat your time from last week

Back Squat (3 x 2 @ 80%)

Metcon

Metcon (Time)

3 Rounds:

10 DB Goblet reverse lunges Heavy

2 20ft rope climbs

200m run w/DB

5 C2B pull-ups

Metcon (Time)

B-Fit

27-21-15-9:

Calorie Row

Dumbbell Strict Presses 25/15

100′ Dumbbell Walking Lunge 25/15