CrossFit Barbending – CrossFit

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Shoulder Press (5 @ 60/70/5+ @ 80%)

add if you earned it

Metcon (AMRAP – Rounds and Reps)

12 min:

9 burpees

12 Push Press 115/85

15 BJ 24/20″

Metcon (Time)

B-Fit

For time:

Row 2,000 meters

50 wall-ball shots

Row 1,000 meters

35 wall-ball shots

Row 500 meters

20 wall-ball shots