CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

3 Rounds:

12 Lateral Dumbbell/Kettlebell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Lateral Dumbbell/Kettlebell Burpees

21/15 Calorie Row

Directly Into…

3 Rounds:

12 Alternating Dumbbell/Kettlebell Snatches 70/50

15/10 Calorie Air Bike
Performance 50/35

5k Run (Time)

Max Effort 5k Run
No Equipment WOD

Metcon (AMRAP – Reps)

Zoom WOD

EMOM x 8:

Odd – Front Squats @32X0

Even – Gorilla Rows @ 2112(switch arms each RD)

3 x 3:00:

30 Burpees

Max Russian Swings in remaining time

*rest 1 minute between RDS*
score swings only