CrossFit Barbending – CrossFit

Warm-up

Junk yard dog (No Measure)

5 minutes alternating with a partner followed by mobility work

Metcon

Metcon (Time)

5 Rounds:

15 Kettlebell Swings 53/35

15/12 Calorie Bike or 21/15 cal row

Directly Into…

5 Rounds:

20 AbMat Sit-ups

200 Meter Run
Accessory work – 3 sets til failure of 1 strict pullup, 1 strict TTB, 2 Strict pullups, 2 strict TTB, etc

Metcon (Time)

StrongmanWod

3 Rounds:

30 Calorie Row

30 Bench Press @ 3/4 BW