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160713

13
Jul

160713

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Handstand Push-ups (reverse tabata style for max reps)

Metcon

Metcon (Time)

3 RFT

21 cal row/bike

7 power snatches 155/105

directly into 3 RFT

21 cal row/bike

7 OHS 155/105

Metcon (AMRAP – Reps)

B-Fit

1) Bench Press

5-5-4-4-3-3-2-2-1 ascending

2) 12 min

pull-ups

push-ups

Work for entire 12 minutes either working, transitioning or holding. Static hold will be dead hang from bar or hi plank

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