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