CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

15 minutes to work on pistol/HS progressions

Metcon (AMRAP – Reps)

7 2-minute rounds of:

20-cal. row

Max rep GHD sit-ups
score sit-ups only

Yoke Total (Total Weight)

yoke walk 50 ft (1 Rep Max)
Overhead Yoke carry (1 Rep Max)
Zercher Yoke carry (1 Rep Max)
overhead, zercher, & traditional carries * 50ft with no drops. Build to 1 RM for each & add totals of best efforts.
re-test from a few months back 😉