CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Weightlifting

Bench Press (5 @ 55/65%, 5+ @ 75%)

accumulate 50 strict pull-ups along the way

Metcon

Metcon (Time)

3 rounds:

7 Ring Muscle-ups

14 Strict Parallel bar Dips

21 Air Bike/row calories
Core

50 GHD Sit-ups

50 GHD Hip Extensions

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
B-Fit