CrossFit Barbending – Boot Camp

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

*if you have a 20lb vest wear it*

Metcon (Time)

StrongmanWod

Odd Object Grace

30 ground 2 overhead with anything but a bar at or around 135/95 or better. Use 2 KBs, the log, a keg, a stone, or 2 DB’s