CrossFit Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Overhead Squat (5 @ 60/70/, 5+ @ 80%)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10 minute cap/as soon as cap expires perform…..
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Alternating Lateral Lunge x 12 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 Jumping Lunges