CrossFit Barbending – CrossFit

Warm-up

Roxanne (No Measure)

burpee to the beat
followed by 10 minutes open mobility

Metcon

Metcon (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell/Kettlebell Snatches 50/35

12 Lateral Dumbbell Burpees
Accessory – 100 banded pressdowns

:30 plank every time you break