CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Snatch (3 @ 65,75,85%)

Power Clean (3 @ 65,75,85%)

Front Squat (3 @ 65,75,3+ @ 85%)

Metcon (Time)

2 RDS

50 DU

50 ab-mat sit-ups

Metcon (No Measure)

B-Fit

Every 2 minutes, for 10 minutes (5 sets):

20-22 KB Walking Lunges (heavy)

B.

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

C.

Three sets of:

Single-Arm DB Row x 8-10 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds