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)

5 Rounds of continuous movement:

10 DBL KB Snatch

rest :15

8 unbroken C2B/pull-ups/ring rows(highest level you can perform consistently without breaking)

rest :15

5 Step Down Box Jumps 30/24″ or better

rest :15

row 14/10 calories or bike 10/7 cals (increase pace each rd)

rest 2 minutes