CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 – 6 DBL KB Front Rack Cossack Squat Thrusters (3/side)

2 – 10 KB wood choppers/side

3 – 10 push-ups with a 2 second pause at bottom

DOUBLE BURPEE (No Measure)

6 MIN AT MODERATE INTENSITY

30 DU/SINGLES

10 NO PUSH-UP BURPEES TO TARGET ABOVE REACH
B-Fit warm-up

Weightlifting

Clean and Jerk (every :30 x 12 perform 1 rep @ 65-75%)

pick a load before you start & stick with it – speed based

Close-grip bench (6,4,2 reps heavy)

super with max ring pull-ups @ 3111

Metcon

Metcon (Time)

3 Rounds:

25 cal row

25 Push Press 115/80

Metcon (Time)

3 Rounds:

25 cal row

25 Push Press 115/80

Metcon (Time)

B-Fit

4 Rounds:

400 Meter Run

8 Burpee Pull-ups

80 Single Unders