CrossFit Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Metcon (2 Rounds for weight)
EMOMx10:
Odd: 5 Power Cleans @ 80%
Even: 5 Front Squats From a Rack @ 80%
Metcon (Time)
Teams of 2:
Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs
Partners switch stations, and repeat.
20 Partner Burpee WallBalls (20/14) – 1 ball, 1 target. Partner A does a burpee then a wall ball. Partner B does a burpee and catches the ball and repeats – once the ball hits the target, that is 2 reps.
40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as desired.
40′ Fireman Carry Walking Lunge your buddy. Partners switch roles, and repeat.
Metcon (AMRAP – Rounds and Reps)
B-Fit
15 min:
30 pull-ups
30 DB S2OH 30/20
30 cal row
30 abmat sit-ups