CrossFit Barbending – CrossFit

Metcon (Time)

21-15-9:

Wallballs 20/14

Pull-up

Thrusters 95/65

Box Jumps 24/20

Kettlebell Swings 53/35

Metcon (Time)

No Equipment WOD

4 Rounds:

Run 400m

50 Air Squats

50 Double Unders

Metcon (AMRAP – Reps)

5 Rounds x AMRAP 3:

60 Dubs/ Toe Taps/90 Single Unders

20 Jumping Lunges

Max Alternating Rounds of Dumbbell “Macho Man”

*

Rest 1 minute between RDS*
*score bell reps only*

“Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks