CrossFit Barbending – CrossFit

Mini Cindy (No Measure)

5 rds of Cindy

Shoulder Press (3 @ 65,75,3+ @ 85%)

Metcon (AMRAP – Reps)

8 min;

3 KBS 53/35

3 pull-ups

6 KBS

6 pull-ups

9 KBS

9 pull-ups

etc
ab finisher – 3 RDS of 10 around the world & 10 GHDSU

Metcon (Time)

B-Fit

A.

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011

(stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8-10 reps @ 2111

(get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8-10 reps @ 2111

B.

Three rounds for time of:

Run 400 Meters

25 Kettlebell Swings

25 Push-Ups