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180814

13
Aug

180814

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

row 200m

airdyne .2 miles

then 2 rounds w/empty bar:

10 row + good morning

10 back rack jump squats

10 barbell twists(5/side)

Long Jump (6 attempts for max distance)

Weightlifting

Hang Clean + Front Squat (5 x 1 + 5 every 2:30 ascending from 70% Clean)

Metcon

Metcon (3 Rounds for time)

3 Rounds:

row 20 cal or airdyne 15 cal

25 high WB 20/14 to 12/10′ line

45 Dubs

*rest 2 minutes*
each effort should be consistent – use the rest

Metcon (Time)

B-Fit

2,000-meter row

1-mile run

2,000-meter row

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