Stairway to Hell

CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Front Squat (10 x 3 @ 85%)

Metcon (Time)

10-8-6-4-2 Clean & Jerk 135/95

2 RDS of Cindy after each set
RX+ with 2 RDS of Nate

Metcon (AMRAP – Rounds and Reps)



Three sets of:

Dumbbell bent rows x 6-8 reps per side

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 100′ each arm

Rest 45 seconds

Turkish Get-Up x 2 reps each arm

Rest 45 seconds


Complete as many rounds and reps as possible in 12 minutes of:

10 Renegade Rows

20 Box Jumps

Run 200 Meters

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