CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

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

compile 55 strict pull-ups

Metcon

Metcon (AMRAP – Reps)

10 min:

2 DBL KB Clean 53/35

2 Burpee Pull-ups

4 DBL KB Clean

4 Burpee Pull-ups

6 DBL KB Clean

6 Burpee Pull-ups

… continue pattern until time is up.

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
B-Fit