CrossFit Barbending – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

weighted pull-up (5 @ 70,3 @ 80, 1+ @ 90%)

weighted push-ups (see above)

Metcon (Time)

30 WB 20/14

30 C2B pull-ups

30 Thrusters 95/65

30 C2B

30 WB

Metcon (AMRAP – Reps)

B-Fit

A.

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Supine Ring Rows x 8 reps

Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps

Minute 3 – L-Seated DB Press x 8 reps

Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps

Minute 5 – Tempo Push-Ups x 10 reps @ 1111

B.

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar

Minute 2 – 30 seconds of calorie row

Minute 3 – 30 seconds of Ring Dips

C.

Three sets of:

Reverse Snow Angels x 20 reps

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds