CrossFit Barbending – CrossFit

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Metcon (Time)

15 jerks 155/105

45 pull-ups

12 jerks 185/125

36 pull-ups

9 jerks 205/135

27 pull-ups

Metcon (AMRAP – Rounds and Reps)

B-Fit

4 Rounds of:

4min AMRAP of:

20/15 Cal Assault Bike

20 KB Swings 53/35

5 Wall Walks

10 30m Shuttle Touches

2 min Rest