CrossFit Barbending – CrossFit

(No Measure)

20 cal row/bike

20 band pull-aparts

20 band pass thrus

20 band OHS

3 RDS

:30 samson R

:30 samson L

:30 goblet squat hold

Chest-To-Bar Pull-ups (establish new PR)

ring push-ups (see above)

Metcon (Time)

800m run

100 DU

50 hi WB 20/14 to 12/10′

100 DU

800m run

Metcon (Time)

B-Fit

A.

Four sets of:

Romanian Deadlift x 6-8 reps

Rest 45 seconds

Dumbbell Reverse Lunges x 10 reps each leg

Rest 45 seconds

Hollow Rocks or Hold x 30 seconds

Rest 45 seconds

B.

Three rounds for time of:

10 Pull-Ups

20 Kettlebell Swings

200 Meter Run