CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean (3 x 2 @ 80%, 3 x 1 @ 85%, 2 @ 90%)

Front Squat (4 x 5 ascending)

superset with 8 tempo dips(3 sec)

Metcon

Metcon (Time)

12-9-6

Front squat 185/125

Bar MU

Metcon (Time)

B-Fit

2 deadlifts AHAP

burpee broad jump length of box

2 deadlifts AHAP

3 point shuttle run length of box