Barbending – CrossFit

Metcon (AMRAP – Reps)

3 Rounds:

3:00 Row for Calories

2:00 Lateral Burpees over Barbell

1:00 Deadlifts 225/155

Metcon (No Measure)

No Equipment WOD

5 Sets:

1 Minute Hollow Rocks

1 Minute Wall Sit

1 Minute Side Plank (30 Seconds Each)

1 Minute Rest

Metcon (AMRAP – Rounds and Reps)

Zoom WOD

15 Minutes:

1 Round of “Strict Cindy”

1 Clean and Jerk/arm

1 Round of “Strict Cindy”

2 Clean and Jerks/arm

1 Round of “Strict Cindy”

3 Clean and Jerks/arm
scale to 5 bent rows/arm in place of pull-up