Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

JOIN US FOR LIVE VIRTUAL GROUP CLASSES JUST LIKE AT THE GYM WITH LIVE COACHES ! EMAIL SENT WITH LINKS !
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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Bootcamp

100 Med Ball Cleans 20/14

100/70 Calorie Air Bike

100 Burpees

100/70 Calorie Row
40 minute cap – GRIND!!!!!!!

Metcon (Time)

30 Minute Cap:

400 Meter Run

40/30 Calorie Row

40 Box Jump Overs 24/20″

40 Overhead Squats 95/65

40 Hang Power Snatches 95/65

40 Overhead Squats 95/65

40 Box Jump Overs 24/20″

40/30 Calorie Row

400 Meter Run
*wear a vest on the run if you got one*

Performance – 75/55

Metcon (Time)

Home No Weight Wod

3 Rounds:

25 iso-explosive jump Squats

25 Air Squats

100 Double Unders or double taps/200 singles
*3 sec pause in the hole on the iso-explosive squats*

Metcon (Time)

Home Weight Wod

15-12-9-6-3:

DB/KB Suitcase Deadlift R

DB/KB Suitcase Deadlift L

DB/KB Swing

*EMOM: 3 Burpees starting at 0:00*