Glassman’s How Fit are you #1 & 2

CrossFit Barbending – CrossFit

CFBB Warm-up (No Measure)


row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon (AMRAP – Reps)

build to a bench press 1RM. Within :30 of racking weights perform max set strict pull-ups. To score multiply bench load by # of pull-ups completed

Metcon (Weight)

15 Clean & Jerks AHAP. All reps must be touch-n-go. You may only rest in rack, hang, or OH position

Metcon (Time)



DB Thruster 30/20

KB SDHP 70/53