CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
followed by 10 rom. deads, 10 hang muscle cleans & 10 strict presses

Metcon

Metcon (3 Rounds for weight)

Find a 1RM Power Clean + Push Jerk

Find a 3RM Strict Weighted Pull Up

Find a 5RM Weighted Dip
B-Fit S2OH from rack

Accessory work –

DB Curl & Press 3 x 8-12

tabata banded high plank