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