CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Bench Press (3 @ 60,70,3+ @ 80% + 10-20 lbs)

super with pegboard ascent or max chin over bar hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min:

20 Pull-ups

20 Push-ups

20 Air Squats

20 calorie Row/Airbike
B-Fit too