CrossFit Barbending – CrossFit

Warm-up

Roxanne (No Measure)

burpee to the beat
+ 10 minutes targeted mobility

Metcon

Metcon (Time)

4 Rounds:

5 Thrusters 165/115

:20 airdyne sprint

rest 1 minute after first 3 RDS & 5 minutes after 4th RD then

4 Rounds

5 Hang Power Snatches 165/115

200m sprint

rest 1 minute

Metcon (5 Rounds for time)

B-Fit

5 Rounds:

7 DB man makers 30/20

12 cal row

*rest 3 minutes between rds*
finisher – 100 abmat sit-ups

Metcon (5 Rounds for time)

B-Fit

5 Rounds:

7 DB man makers 30/20

12 cal row

*rest 3 minutes between rds*
finisher – 100 abmat sit-ups