CF Barbending – CrossFit

Warm-up

FBB upper body Prep (No Measure)

3 Rounds:

8 1/2 kneeling KB press/side

12 scap push-ups

12 side plank rotations/side

Metcon

Metcon (Time)

[On the 0:00]

1 Round:

30 Lateral Burpees

30 Hang Clean and Jerks 95/65

[On the 7:00]

2 Rounds:

15 Lateral Burpees

15 Hang Clean and Jerks 95/65

[On the 14:00]

3 Rounds:

10 Lateral Burpees

10 Hang Clean and Jerks 95/65
Perf. – 75/55

Metcon (Time)

No Equipment WOD

60 Burpees

30 Pike Press

30 Burpees

15 Pike Press