CrossFit Barbending – CrossFit

Warm-up

FBB Posterior Chain + Knee Flexion (No Measure)

Every 3 min x 4:

10/8 cal bike

10 single leg cone touches/leg

5 unilateral KB rack squats/side

Metcon

Metcon (Time)

5 Rounds:

200m run

8 BJSD 30/24″

6 burpees

4 KBS 70/53

100′ mixed suitcase/OH carry

30 dubs

15 GHDSU

30 dubs

*rest 1 minute*
Focus on a sustainable pace – all rds should be more or less the same