CrossFit Barbending – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Deadlift (5 @ 60,70,5+ @ 80%)

add 5 lb if…..you get the idea by now right.?.?.?

Metcon (Time)

50 DU

40 air squats

30 KBS 53/35

20 Cleans 135/95

10 Muscle-ups

20 Cleans

30 KBS

40 air squats

50 DU

Metcon (AMRAP – Rounds and Reps)

B-Fit

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

20 Pull-Ups

30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.