CrossFit Barbending – CrossFit

Weightlifting

Bench Press (20 Minutes to build to a heavy triple)

Metcon

Metcon (AMRAP – Reps)

Tabata:

Strict Pull-ups

Air Bike Calories

Push-ups

Air Bike Calories

Metcon (AMRAP – Reps)

No Equipment WOD

15 Minutes:

:20 of push-ups

:20 of sit-ups

:20 of Air Squats

Metcon (3 Rounds for reps)

Zoom WOD:

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Front Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Thrusters

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Clusters