Barbending – CrossFit

Metcon (Time)

Buy-In: 60/45 Calorie Row

5 Rounds:

10 Alternating Dumbbell Power Snatches 50/35

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Farmers Carry

Cash-Out: 60/45 Calorie Row

Metcon (Time)

No Equipment WOD

3 Rounds:

800m Run

5 RDS of strict “Cindy”

Metcon (Time)

Zoom WOD

EMOM x 9

1 – Goblet Squats

2 – Bent Rows R

3 – Bent Rows L

3 Rounds:

40 Dumbbell Reverse Lunges

30 Dumbbell Alt. Power Snatches

20 Burpees

*Every 2 Minutes: 12 Push-ups*