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