Barbending – CrossFit

Weightlifting

Power Snatch (15 minutes – build to a moderate triple)

focus on technique/position

Metcon

Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:

300/250 Meter Row

20 AbMat Sit-ups

5 Power Snatches 135/95

Metcon (Time)

No Equipment WOD

5 Rounds:

25 Reverse Burpees

25 Horizontal Pull-ups
scale to 50 arch shoulder slides

Metcon (Time)

Zoom WOD

EMOM x 6:

Odd – Goblet Good Mornings

Even – Offset Push-ups

21-15-9:

Bell Thrusters/arm

Bent Rows/arm