CF Barbending – CrossFit
Warm-up
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
or .5 mile bike
Metcon
Metcon (AMRAP – Rounds)
4 Rounds:
5 Ring Dips @ 30X0
rest :15
4 Bar Muscle Ups
rest :15
12 KB Hip to Halo
rest :90
Perf. – Box dips & 4 Jumping/Kipping Pull-ups + 4 close grip push-ups
Metcon (AMRAP – Reps)
10 Minutes:
2 Kettlebell Crush Grip Floor Press 70/53
2 Russian Swings
4 Kettlebell Crush Grip Floor Press
4 Russian Swings
Continue pattern until time is up….
Perf. – 53/35