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
or 250m row

Metcon

Metcon (3 Rounds for time)

Every 8 minutes x 3:

15 cal row/airbike

10 strict T2B

50′ walking lunge

300m run

10 plyo push-ups

20 Prisoner step-ups 24/20″

15 cal row/airbike
Goal is to set a sustainable pace. Each rd should be comparable. If you start on the row, finish on the bike and vice versa.