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190511

10
May

190511

CrossFit Barbending – CrossFit

Warm-up

FBB Midline Prep (No Measure)

3 Rounds:

:30 plank

10 side plank rotations/side

10 Jefferson Curls @ 3030

Metcon

Metcon (AMRAP – Rounds)

Every 6 minutes x 5:

12 Hang Power Cleans 115/80

12 Burpee BJ overs 24/20″

200m run

12 C2B pull-ups

48 Dubs

12 Thrusters 115/80

Power Clean (6 min to hit a max for the day)

perform after 5th RD of met-con is completed

Metcon (AMRAP – Rounds and Reps)

B-Fit

20 minutes with a partner:

bike 60/40 cal

40 Db Snatch

partners alternate working every minute (part A – odd min, B – even min)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
boot camp

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