CrossFit Barbending – CrossFit

(No Measure)

3 rounds of –

10m hi knees

10m butt kicks

10m high kicks

10m back pedal

then –

40 jumping jacks

30 walking lunge steps

20 PVC pass thrus

10 PVC OHS

Overhead Squat (5 @ 60/70/5+ @ 80%)

add 5 if you earned it

Metcon (Time)

100 DU

1000m run

100 DU

1000m row

100 DU
core finisher – 100 abmat sit-ups

Metcon (Time)

B-Fit

A.

Five sets of:

Kettlebell Front Squat x 6 reps

Rest 30 seconds

Dumbbell Push Jerk x 8 reps

Rest 30 seconds

B.

Five rounds for time of:

6 Tire Flips

9 Burpees

12 med ball sit-ups