CrossFit Barbending – CrossFit

HSPU/DU (No Measure)

EMOM 5

5 HSPU

25 DU
preceded by 20 PVC pass thrus, 10 sots press, 10 rear sots press, 10 PVC around the world R/L

Shoulder Press (5 @ 40/50/60%)

add 5

Metcon (AMRAP – Reps)

4 RDS for max reps:

40 sec WB 20/14

20 sec rest

40 sec C2B pull-ups

20 sec rest

40 sec pistols

20 sec rest

40 sec KBS 53/35

20 sec rest

Metcon (AMRAP – Reps)

B-Fit

A.

Four sets of:

Front-Foot Elevated Split Squat x 6-8 each leg

Rest 30 seconds

Push-Ups x 18-20 reps

Rest 30 seconds

B.

Four sets for max reps against a 3-minute running clock of:

Row 300 Meters

Max Reps Dumbbell Man-Makers (40/20 lbs or heavier than last time)

(push-up, power clean, push press)

Rest 2 minutes