CrossFit Barbending – CrossFit

Roxanne (No Measure)

burpee to the beat

Deadlift (10-8-6-4-2 reps ascending)

goal is to increase each load from the last time we did this so start above 60% & climb

Metcon (Time)

in teams of two complete:

40-30-20-10

Power snatch 95/65

BJ Overs 24/20″

40-30-20-10

Push Press 95/65

T2B

40-30-20-10

WB 20/14

burpees

*30 min cap*

Metcon (Time)

B-Fit

A.

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

Minute 1 – double Kettlebell Deadlift x 6-8 reps

Minute 2 – L-Seated DB Press x 6-8 reps @

Minute 3 – Step-Ups x 10 reps on Left Leg

Minute 4 – Step-Ups x 10 reps on Right Leg

Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

B.

Three rounds for time of:

Row 300 Meters

20 Kettlebell Swings

10 Goblet Squats

Use the same kettlebell for both movements.