CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (5 x 3 ascending)

T & G starting at 60%

Metcon

Metcon (Time)

400m row

4 squat cleans 225/145

300m row

3 squat cleans

200m row

2 squat cleans

100m row

1 squat clean

Metcon (AMRAP – Rounds)

B-Fit

CORE session:

3 rounds

1 minute plank hold (pushup position)

25 hollow rocks

24 minute EMOM — alternate movements each minute.

10 Toes to bar (sub 15 leg raisers).

5 DB Hang power cleans AHAP

10 burpees