CF Barbending – CrossFit

Warm-up

FBB Bring the heat (No Measure)

3 Rounds:

.5 mile airbike

20m Goblet loaded duck walk

2 wall walks

14 Pike shoulder Taps
or 250m Row

Metcon

Metcon (Time)

50-40-30-20-10 Calorie Row

12 Toes To Bar

10 DB Burpee 50/35

8 DB Front Squats
40-32-24-16-8 Cal Bike