CrossFit Barbending – CrossFit

Weightlifting

Power Clean + 2 Front Squats + 3 Push Jerks (15 minutes to build AHAP)

Metcon (Time)

10 Power Cleans 155/105

50 Air Squats

10 Front Squats

50 Air Squats

10 Push Jerks

50 Air Squats

10 Clusters

50 Air Squats

Metcon (Time)

No Equipment WOD

15 Minute Wall Sit Hold

Every time you break perform:

5 Push-ups

10 Jumping Jacks

15 V-ups
score is cumulative wall sit time

Metcon (Time)

Zoom WOD

4 Rounds:

30 Russian Swings

:30 Single Dumbbell Overhead Hold L

30 Sit-ups

:30 Single Dumbbell Overhead Hold R