CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (2 Rounds for reps)

2 Rounds:

8 min AMRAP:

200m run

3 Muscle-ups

9 STOH 115/80

27 Russian KBS 53/35

rest 5 minutes then

8 minute AMRAP:

350m row

3 rope climbs 15′

9 High WB 20/14 to 12/10′

27 step down BJ 24/20″

rest 5 minutes

Metcon (2 Rounds for reps)

2 Rounds:

8 min AMRAP:

200m run

3 Muscle-ups

9 STOH 115/80

27 Russian KBS 53/35

rest 5 minutes then

8 minute AMRAP:

350m row

3 rope climbs 15′

9 High WB 20/14 to 12/10′

27 step down BJ 24/20″

rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

B-Fit

3 Rounds:

8 minute AMRAP:

200m run

5 BJ overs 24/20″

10 MB straight leg sit-ups 14/10

rest 5 minutes