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