D A 100

CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (Time)

100 RDS

1 strict HSPU

2 squat cleans 135/95

3 burpees

*40 min cap*

Metcon (AMRAP – Rounds and Reps)



Three sets of:

Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0

(add weight if possible)

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds


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

10 Dumbbell Push Presses

10 Burpee Box Jump-Overs

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