CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3 – 25 Minutes:

200 Meter Plate Run 45/25

7 Burpees

7 Deadlifts 205/145

*Next Athlete Begins Round When Runner Returns

Metcon (Calories)

Bootcamp

EMOM x 24:

Minute 1 – 7 GI Janes

Minute 2 – :40 calorie air bike

Minute 3 – 20 Russian KB Swings 53/35

Minute 4 – :40 calorie Row