CrossFit Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Squat Clean (12 min to build heavy)
Metcon (Time)
2 RDS;
20 cal row
20 Power Snatch 75/55
20 WB 20/14
20 C2B pull-ups
Metcon (Time)
2 RDS;
20 burpee BJ 24/20″
200m run
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Four sets of:
Weighted Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps
Rest 45 seconds
Push-Ups x 12-15 reps
Rest 45 seconds
B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots 20/14
12 Burpees