CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
followed by 27 squats protocol

Weightlifting

Shoulder Press (5 @ 55,65,5+ @ 75% + 15 lbs)

Back Squat (5 @ 55,65,5+ @ 756% + 15-30 lbs)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
B-Fit too

Core

Tabata side Plank Hold