CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
add 8 Paloff Press/side

Bike .5 miles

Metcon

Metcon (Calories)

40 minute row/bike at a sustainable pace. At the 0:00, 8,16,24,32 minute mark get off & perform…..

2 Rounds:

24 Double Unders

8 Alternating Cyclist Pistols

8 Single Arm KB Rows/side

8 Single Arm KB Push Jerks/side
single moderate KB per athlete

https://youtu.be/7BJxe3R-IcY

at about 1:07 mark of video ^