CrossFit Barbending – CrossFit

Warm-up

Roxanne (No Measure)

burpee to the beat

Sally up/Sally down (No Measure)

squats to the beat

Metcon

Metcon (AMRAP – Reps)

15 Minutes:

Buy In: 75/50 Calorie Row or 60/40 Calorie Bike

Then…

3 Wallballs 20/14

3 Burpees

6 Wallballs

6 Burpees

9 Wallballs

9 Burpees

…
Accessory work – KB Alt. Z-press 3 x 8/side

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Boot Camp