CrossFit Barbending – CrossFit
Warm-up
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
Weightlifting
Thruster (5 @ 65,3 @ 75,1+ @ 85% + 10-20 lbs)
Deadlift (5 @ 65,3 @ 75,1+ @ 85% + 10-20 lbs per set)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Core
6 rounds:
20 sec Wall Walk to Handstand Hold
10 sec Rest
20 sec Hollow Rocks
10 sec Rest
Metcon (Time)
21-15-9
calorie air bike
Burpee Bj Over 24/20″
B-Fit