CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
+ 27 SQUATS PROTOCOL

Weightlifting

Shoulder Press (5 @ 40,50,60% + 5 LBS PER SET)

Back Squat (5 @ 40,50,60% + 5 LBS PER SET)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (Time)

B-FIT

21-15-9

CAL AIR BIKE

BURPEES

KB SWING 62/44