CrossFit Barbending – CrossFit

CFBB Warm-up (No Measure)

2 RDS

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

Overhead Squat (3 @ 65/75/3+ @ 85%)

add if you earned it

Metcon (Time)

10 Goblet Squats 53/35

run 400m

20 Goblet squats

run 300m

30 Goblet squats

run 200m

40 Goblet squats

run 100m

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Four sets of:

Box Step-Ups x 8 each leg

Rest 30 seconds

Dumbbell Snatch x 6-8 each arm

Rest 30 seconds

B.

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

10 Barbell Thrusters (75/55 lbs)

20 Overhead Alternating Reverse Lunges