CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Power Clean (10 min to build Heavy)

Back Squat (8 x 4 @ 80% every :90)

Metcon (Time)

21-15-9

Power clean 155/105

burpee
10 min cap

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – DB Overhead Squat x 5-6 reps per arm

Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps

Minute 3 – Prone Plank from Elbows x 45 seconds

Minute 4 – Prone Leg Lift + curls x 45 seconds

B.

Complete as many rounds and reps as possible in 7 minutes of:

14 Alternating Single-Arm Dumbbell Snatches

14 Toes to Bar