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)

21 Hang Power Snatches 95/65

200 Meter Run

21 Overhead Squats 95/65

200 Meter Run

15 Hang Power Snatches 95/65

200 Meter Run

15 Overhead Squats 95/65

200 Meter Run

9 Hang Power Snatches 95/65

200 Meter Run

9 Overhead Squats 95/65

200 Meter Run
B-Fit – alt. KB Snatches & KB Front Squats 53/35

Accessory work –

DB Curl & Press 4 x 8

:30 banded plank between sets