CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Back Squat (3 x 5 @ 80%)

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Metcon (Time)

30 cal row

30 bar facing burpees

30 hang power cleans 135/95
extra performance – ring extensions 2x 10 alternbating arms & 2 x 5 dbl arm

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 20 Kettlebell Swings

Minute 2 – 3 Wall Climbs

Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

Minute 4 – 40 seconds of Prone Plank from Elbows

B.

Complete as many rounds and reps as possible in 8 minutes of:

10 Goblet Squats

10 Burpees