CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Snatch (7 x 3 reps EMOM ascending start at 50%)

Metcon (Weight)

EMOM x 7

2 Power Clean + 2 Push Jerks ascending starting at 50%

Front Squat (4 x 5 ascending to near 5RM)

superset with ME HSPU sets

Metcon

Metcon (Time)

9 MU

18 burpee BJ 24/20″

run 200m

12 MU

24 burpee BJ

run 400m

*14 min cap*

Metcon (2 Rounds for reps)

B-Fit

With a partner;

Part A – 10 min max cal assault bike

Part B – 5 RDS

AMRAP S2OH DB or KB 30/20 or 35/26

400m run after each drop