CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (Weight)

15 min to build AHAP

clean deadlift pausing @ knee + hang squat clean + squat clean

Metcon (Weight)

10 min to build AHAP

Push Jerk from behind the neck + split jerk from front rack

Back Squat (10 x 3 @ 85%)

Metcon (AMRAP – Reps)

B-Fit

A.

Three sets of:

Bench Press x 8 reps @ 2011

Rest 30 seconds

Supine Ring Rows x 8-10 reps

Rest 30 seconds

Side Plank x 45 seconds each side

Rest 30 seconds

B.

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of jump lunges

Rest 90 seconds