CrossFit Barbending – CrossFit

Mini Cindy (No Measure)

5 rds of Cindy

Metcon (Time)

5 rounds of:

15-ft. rope climb, 1 ascent

12 toes-to-bars

15-ft. rope climb, 1 ascent

50/30 LB. dumbbell squat snatches 12 reps alternating

Metcon (AMRAP – Rounds and Reps)


In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 25 minutes of:

Row 250 Meters

30 Kettlebell Swings (24/16 kg)

10 Stationary Dips or 15 Push-Ups

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

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