CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
add 10 PVC pass thru & 10 banded face pulls to each RD

Weightlifting

Bench Press (1 x 3, 1 x AMRAP @ new work weight)

DB Alternate Bench Press (3 x 6/side Heavy AF)

Type the details of the weightlifting

KB Alt. Bent Row (3 x 8/side)

Type the details of the weightlifting
super with DB Press

KB Z-Press (3 x 15)

explosive burn out loading

Finisher –

1) DB Curl and press 3 x 8

2) banded push-ups 3 x max