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 (No Measure)

4 Rounds:

3-5 Elevator Dips

rest :15

8 Side to Side Pull-ups @ 20X0

rest :15

12 Double Kettlebell Cleans 53/35

rest 2:00
https://youtu.be/VdIKtkV7q_o

https://youtu.be/hg99I8ZjtnE

https://youtu.be/8tFmEJ9ElaM

Perf. – 35/26

Metcon (AMRAP – Rounds)

Every 3:00 x 5:

6-8 Ring Push-ups @ 2020

6 RNT Chainsaw rows/arm AHAP

15 Calorie Row/11 Calorie Bike
https://youtu.be/Xw1nYv_R18M