CrossFit Barbending – CrossFit

Add load to weighted push-ups/pull-ups only if you were able to do all unbroken reps!!

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

weighted pull-up (5 @ 60,70, 5+ @ 80%)

weighted push-ups (5 @ 60,70,5+ @ 80%)

Metcon (Time)

5 RDS

5 strict ring dips

10 T2B

15 push-ups

Metcon (Time)

Accumulate 3 min in a hanging L-sit hold. Score is total elapsed time at 3 min of hold time

Metcon (Time)

B-Fit

A.

Three sets of:

Push Press x 6-8 reps

Rest 60 seconds

Side Plank x 30-45 seconds each side

Rest 60 seconds

Dumbbell Hip Bridge x 6-8 reps

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs or Step-Overs

9 Push Presses

9 Box Dips