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171106

15
Nov

171106

CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

10 Minutes:

1 Rope climb

2 Muscle ups

2 Rope Climbs

4 Muscle ups

etc….

Gymnastics

Toes-To-Bar (1 x max, then 3 x 50-60% of max)

Metcon

Metcon (Distance)

B-Fit

30:00 Minutes:

Partner 1: 10 Wall Balls + 20 Wall Ball Sit Ups + 200m Run

Partner 2: Row for Distance

*Score is total accumulated distance at end of 30:00 and rounds of Wall Balls and Sit Ups completed

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