CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (Weight)

Snatch EMOM x 9

min 1 – 50# under 1 RM

min 2 – 40# under 1 RM

min 3 – 30# under 1 RM

Front Squat (10,8,6,4,2 climbing)

start at 60-65%

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
12 min cap

Metcon (AMRAP – Reps)

B-Fit

A.

Three sets of:

Deadlift x 6-8 reps

Rest 30 seconds

Dumbbell/Barbell Push Press x 8-10 reps

Rest 30 seconds

Plank from Elbows x 60 seconds

B.

For max calories:

3 Minutes of Assault Bike

Rest until the running clock reaches 4:00, and then…

For max reps:

2 Minutes of Dumbbell Thrusters

Rest until the running clock reaches 8:00, and then…

For max calories:

3 Minutes of Concept 2 Rowing