CF Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Metcon (AMRAP – Reps)
Complete as many reps as possible in 21 minutes of:
Run 400/300/200 meters
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 300, and from 14:00-21:00 run 200.
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.
Complete as many reps as possible in 14 minutes of:
Jog 200 meters
10 ring rows
Finisher – Banded Back & Bi’s (Weight)
10 Banded Bent Over Rows
15 Alt. DB Hammer Curls/Arm
Then Accumulate 50 Single Arm Banded Straight Arm Pressdowns