CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

10 Strict Presses 95/65

35 Double Unders

10 Strict Pull-ups

3oom Run
Performance – S2OH 75/55 & 60 singles or 35 heavy rope

Accessory – Accumulate 30 strict HSPU/Pike Presses & 60 Heavy banded pressdowns

Metcon (Time)

Bootcamp

2k Row

100 Double-unders

75 Wall Ball Shots 20/14

50 AbMat Sit-ups

25 Hand Release Push-ups

25 Pull-ups
RX+ – swap HRPU for HSPU

Performance – 150 singles or 100 heavy rope