CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Bootcamp:

50 Burpee Pull-ups

50 Burpee Box Jump Overs 24″20″

50 Bar-facing Burpees

*Rest 5 minutes between each set*

Metcon (Weight)

20 minutes:

100/70 cal row

In Time Remaining:

Build to a Heavy Set of 3 Front Squat

From the floor
*note row time in comments* – Performance from the rack

Accessory – DB OH walking lunge 4 x 50′