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