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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

3 Rounds:

12 Power Cleans 135/95

12 Chest to Bar Pull-ups

12 Push Jerks 135/95

12 Toes to Bar
Performance – 105/75

Accessory – Bar bent rows 4 x 8 @30×0

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
No Equipment Home WOD

Metcon (AMRAP – Reps)

Home Weight WOD:

EMOM x 10:

8 Alt. Bell Snatches

8 Burpees

Rest 5 Minutes then…

EMOM x 12

Min 1 – Max offset renegade rows(switch Row arm each RD)

Min 2 – Max Push-ups

Min 3 – Rest
Accessory – 50 DB Sit-ups