CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

50 Calories Rowing /1.5 mile air bike

10 Push Press 65% of 1RM

40 Calories Rowing /1.2 mile air bike

8 Push Press 65% of 1RM

30 Calories Rowing /.9 mile air bike

6 Push Press 65% of 1RM

20 Calories Rowing /.6 mile air bike

4 Push Press 65% of 1RM

10 Calories Rowing /.3 mile air bike

2 Push Press 65% of 1RM
use a rack only if necessary – clean from floor is RX prescription

Metcon (Time)

StrongmanWod

“Stone Grace”

130/95
feel free to scale slightly up……or down