CrossFit Barbending – CrossFit
MB CLEAN/PUSHUP (No Measure)
EMOM 6
1O MB CLEANS
10 PUSH-UPS
Deadlift (3 @ 65,75 3+ @ 85%)
Metcon (AMRAP – Rounds and Reps)
10 min;
5 Power Clean 115/75
10 pull-ups
15 WB 20/14
Finisher – 7 min prowler conga line sled + 90/50
Metcon (Time)
B-Fit
A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps
Build in load every set…but make each set challenging.
B.
Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs
*score best Rd*