CrossFit Barbending – CrossFit

We are now hosting Please Baby WOD in Your Underwear so this will serve as your bonus WOD of the week.

(No Measure)

3 RDS

100m row

50ft walking lunge

3 RDS

:20 KB box ham stretch

:20 goblet squat hold

Deadlift (3 @ 65/75,3+ @ 85%)

Metcon (Time)

21-15-9

Squat Clean 135/95

C2B pull-up

Metcon (AMRAP – Reps)

B-Fit

A.

Four sets of:

Against a 4 minute running clock, complete:

25 Kettlebell Swings (heavy)

Run 400 Meters

Double-Unders x Max Reps

Rest 2 minutes between sets

B.

Three sets of:

Single-Arm Dumbbell Row x 8-10 reps each @ 2111

Rest 30 seconds

Side Plank x 45-60 seconds each side

Rest 30 seconds