CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (1 EMOM x 10 ascending from 60%)

Metcon

Metcon (AMRAP – Reps)

EMOM x 10

odd – 5 squat cleans at 60-70%

even – 5 MU or ME pull

Metcon (AMRAP – Rounds and Reps)

20 min with a partner alternating full RDS

25 WB 20/14

15 cal row

Metcon (Time)

B-Fit

8 RDS

5 DB Thrusters heavy AF

12 BJ 24/20″