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 (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans 135/95

15 Burpee Box Jump Overs 24/20

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans 115/85

15 Burpee Box Jump Overs 24/20

Rest 4 Minutes

AMRAP 4:

27/21 Calorie Row

21 Power Cleans 95/65

15 Burpee Box Jump Overs 24/20
B-Fit DB Power Cleans