CrossFit Barbending – Boot Camp

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (AMRAP – Rounds and Reps)

12 min:

20 BJ 24/20″

10 HSPU

Metcon (Weight)

Strongman WOD

EMOM x 30 minutes

1 power clean

1 squat clean

1 squat clean/thruster

Each minute you will do this entire complex without letting go of the bar. Choose a weight that will be a struggle but will be doable for 30 minutes.