CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Metcon (AMRAP – Reps)

EMOM x 8

2-4 linked Ring MU
Those without Ring MU will work with coach on appropriate strength scale or kip swing practice & control

Metcon

Metcon (No Measure)

20 minutes of sustained effort:

15 cal row/bike

10 unilateral KB Snatch R 35/26

15 cal row/bike

10 unilateral KB Snatch L

100′ KB unilateral bottoms up carry(switch 1/2 way)
finisher – tabata side plank with isometric band row