CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Weightlifting

Thruster (5 @ 55,65,5+ @ 75% +5 lbs per set)

Deadlift (5 @ 55,65,5+ @ 75% + 5 lbs per set)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min:

5 Deadlifts 185/135

10 Toes-to-bar

15 cal Air Bike/row
B-Fit swap deads for 20 Russian KBS 62/44

Core

4 rounds:

10 Hollow Body Rocks

10 GHD Sit-ups