CF Barbending – CrossFit

Warm-up

DOUBLE BURPEE (No Measure)

6 MIN AT MODERATE INTENSITY

30 DU/SINGLES

10 NO PUSH-UP BURPEES TO TARGET ABOVE REACH

Metcon

Metcon (Time)

3 Rounds:

500m Row

25 Wallball Shots 20/14

7 DBL KB Front Squats 53/35

Metcon (AMRAP – Reps)

No Equipment WOD

On a 10-minute running clock:

2 minutes of sit-ups

2 minutes of squats

90 seconds of sit-ups

90 seconds of squats

1 minute of sit-ups

1 minute of squats

30 seconds of sit-ups

30 seconds of squats