CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Power Snatch (5 @ 40/50/60%)

yes add 5

Clean and Jerk (same as above)

Back Squat (carry on)

core – 3 rds of 10 GHDSU & 10 hypers

Metcon (No Measure)

B-Fit

A.

Three rounds of:

Back Squat x 8 reps @ 3011

Rest 60 seconds

Dumbbell Bench Press x 8 reps @ 2011

Rest 60 seconds

V-Ups x 20 reps

Rest 60 seconds

B.

Every minute, on the minute, for 15 minutes:

Minute 1: 12 Kettlebell Swings + 6 Goblet Squats

Minute 2: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)

Minute 3: 6-8 Strict Pull-Ups