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160922

22
Sep

160922

CrossFit Barbending – CrossFit

Warm-up

SPIKEBALL (No Measure)

10 MIN OF GLORY
CATCH THE FEVER

Metcon

Metcon (AMRAP – Reps)

FROM 0-3 MIN PERFORM 3 RDS

3 PULL-UPS

6 PUSH-UPS

9 SQUATS

FROM 3-6 MIN PERFORM 3 RDS

4 PU

8 PUSH-UPS

12 SQUATS

Continue for as long as possible until you cannot perform 3 rds in the 3 minute window. Every 3 min add 1 pull-up, 2 push-ups, & 3 squats per RD

Metcon (AMRAP – Reps)

B-Fit

16 MIN EMOM

ODD – KB DEADS

EVEN – DU/SU

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