CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Power Clean (3 T&G + 3 Front Squats ascending)
perform on odd min EMOM x 14 starting around 60% 1 RM
even – 3 MU
Back Squat (4 x 5 ascending )
superset with 30′ HS Walk
Metcon
Metcon (Time)
3 RDS
50 DU
30 pistols
15 cal row
*10 min cap*
Metcon (Time)
B-Fit
6 RDS
200m run
10 TTB/Rings
:30 plank hold each side