CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
add 5 strict pull-ups & 10 pass thrus/RD

Metcon

Metcon (Time)

1,000 Meter Row buy-in then:

30 DB/KB Snatches 50/35

15 Burpee Box Jump Overs 24″/20″

20 DB/KB Snatches

10 Burpee Box Jump Overs

10 DB/KB Snatches

5 Burpee Box Jump Overs
RX+ – 70/50

Accessory work –

DB 3 pt row 3 x 8

DB Zottman Curl 3 x 10

Metcon (Time)

1,000 Meter Row buy-in then:

30 DB/KB Snatches 50/35

15 Burpee Box Jump Overs 24″/20″

20 DB/KB Snatches

10 Burpee Box Jump Overs

10 DB/KB Snatches

5 Burpee Box Jump Overs
RX+ – 70/50

Accessory work –

DB 3 pt row 3 x 8

DB Zottman Curl 3 x 10