CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Weightlifting

Thruster (5 @ 40,50,60%)

Deadlift (5 @ 40,50,60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

5 Hang Cleans 95/65

5 Push Jerks 95/65

10 Box Jump Overs 24/20″
B-Fit 15 min AMRAP with DB hang cleans & push presses @ 40/25

Core – 6 rounds:

20 sec Hollow Body Rock

10 sec Rest

20 sec Flutter Kicks

10 sec Rest