CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean + 3 Front Squats + Jerk (EMOM x 10 @ 75% PC)

Type the details of the weightlifting

Gymnastics

Muscle-ups (max sets of 3-5 unbroken reps in 7 minutes)

adjust sets/reps in scoring as needed

Metcon

Metcon (Time)

800m run

30 Snatches 95/65

800m run

30 OHS 95/65

800m run

30 Thrusters 95/65

20 min cap

Metcon (AMRAP – Reps)

3 RDS

2 min alt. DB snatches

rest 1 min

2 min DB Thrusters

rest 1 min