CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean and Jerk (1 EMOM x 10 ascending from 65%)

Gymnastics

Muscle-ups (10 x 3 unbroken with 10 min cap)

Metcon

Metcon (Time)

4 RDS

400m run

4 rope climbs

40′ KB walking lunge 70/53

Metcon (Time)

B-Fit

15 min EMOM

6 KBS heavy AF

8 push-ups

rest 1 minute & run 800m for time