CrossFit Barbending – CrossFit

(No Measure)

300m row

20 PVC pass thrus

20 PVC good mornings

10 frontal leg swings

10 lateral leg swings

20 sec toe touch

20 air squats/OHS

Overhead Squat (5 @ 70, 3 @ 80, 1+ @ 90%)

Metcon (AMRAP – Reps)

EMOM 12

1 min BJ overs 24/20″

1 min KBS 53/35

1 min DB jump Lunges 30/20

1 min rest
core – 3 RDS of 20 sec L-sit & 20 GHDSU

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Five sets of:

Front Squat x 6 reps @ 2011

Rest 60 seconds

Double-Kettlebell Overhead Carry x 100 Meters

Rest 45 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:

Row 250 Meters

20 Wall Ball Shots