CrossFit Barbending – CrossFit

Warm-up

FBB Bring the heat (No Measure)

3 Rounds:

.5 mile airbike

20m Goblet loaded duck walk

2 wall walks

14 Pike shoulder Taps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes @ a sustained pace:

60 WB 20/14

50 cal row

40 GHD sit-ups

300m run

20 Shoulder 2 Overhead 125/85

10 Tire Flips