CrossFit Barbending – CrossFit

Warm-up

Power Prep (No Measure)

3 rounds

1) 10 DB reverse flys

2) 5 unilateral Romanian DB deadlifts + 5 single arm hang muscle snatches per side

3) 5 single leg drop jumps/side

Metcon

Metcon (Time)

3 Rounds:

15 Power Cleans 115/80

20 Push-ups

2 Rounds:

27/21 Calorie Row/Bike

75 Double Unders

1 Round:

50/35 Calorie Bike/Row
Tailor to muscle cleans 75/55

*use bike & rower – your choice when*

Accessory work –

Bicep curls 3 x 10

100 banded tricep pressdowns