CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Bench Press (5 @ 55,65%, 5+ @ 75% + 10-20 lbs)

superset with pegboard ascent or max chin over bar hold

Metcon

Metcon (AMRAP – Reps)

5 rounds for max reps:

• 2 min: 200 m Sprint + Max Wall Balls 20/14

• 2 min: Rest

In 2 min, sprint 200 m as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps.
B-Fit Bench press 5 x 5 tough sets & WOD