CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
followed by squat/front rack mobility

Weightlifting

Shoulder Press (5 @ 65, 3 @ 75, 1+ @ 85% + 10 lbs per set)

Back Squat (5 @ 65, 3 @ 75, 1+ @ 85% +10-20 lbs per set)

Metcon

Metcon (AMRAP – Reps)

12 min:

1 Front Squat 185/125

1 Rope Climb

1 Bar Muscle Up

2 Front Squats

2 Rope Climbs

2 Bar Muscle Ups

… continue +1 rep pattern until time runs out. Barbell starts from the ground.

Metcon (Time)

B-Fit

5 Rounds:

15 DB Front Squats 50/35

30 push-ups