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