CrossFit Barbending – CrossFit

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

weighted push-up (5 @ 40,50,60%)

Weighted Pull-ups (5 @ 40,50,60%)

Metcon (Time)

3 RDS

30 DU

10 Bar Muscle-ups
sub 20 C2B & 20 ring dips

Metcon (No Measure)

Workout of the Day

A.

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

20 KB Farmers carry Walking Lunges

B.

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

Bench Press x 4-6 reps

C.

Three sets of:

Single-Arm DB Row x 8 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds