CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

hang clean & jerk (5 x 2 ascending)

Behind The Neck Jerk (4 x 5 ascending)

superset with 4 x 5 tempo ring dips(3 sec pause throughout) + max kipping dips

Metcon

Metcon (Time)

15 MU then….

1 squat clean 135/95

1 squat clean 165/115

1 squat clean 195/135

1 squat clean 225/145

1 squat clean 255/155

Metcon (Time)

B-Fit

4 RDS:

20 DBL KB Front squats AHAP

400m run