CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 cal Machine

10 PVC Passthroughs

10 Scap Pull-ups

3 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Box Stretch Right

30 sec Box Stretch Left

2 rounds:

10 Reverse Lunges

10 Shoulder Press 45/35

Weightlifting

Push Jerk (20 minutes to find 1 RM)

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
or

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.