CrossFit Barbending – CrossFit
LUNGE/WORM (No Measure)
3 RDS NOT FOR TIME
1) WALKING LUNGE LENGTH OF BOX
2) INCHWORM LENGTH OF BOX
Power Snatch (5 @ 60/70/80%)
add 5 if you had less than 2 misses
Clean and Jerk (see above)
Back Squat (5 @ 60/70/5+ @ 80%)
add 5 if you had 6 or better on 9/1
Metcon (AMRAP – Reps)
B-Fit
A.
Every ninety second for 15 minutes (5 sets of each):
Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps
B.
For max reps/calories:
3 Minutes of Assault Bike (for calories)
3 Minutes of hand release push-ups
3 Minutes of dumbbell bent rows
3 Minutes of Air Squats