CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Back Squat (7 x 5 @ 80%)

Deadlift (7 min to build to heavy triple)

Metcon (AMRAP – Rounds)

EMOM x 14

odd – 7 deads @ 70% of 3 rep

even – 200m run

Metcon (Time)

B-Fit

A.

Four sets of:

Kettlebell Front Squat x 6-8 reps

Rest 45 seconds

Single-Arm Trap 3 Raise x 8-10 reps each arm

Rest 45 seconds

Double-Under Practice x 45-60 seconds

Rest 45 seconds

B.

For time:

Row 1000 Meters

immediately followed by,

Three rounds of:

15 Dumbbell or Barbell Thrusters

15 Box Jumps