CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean (5 x 3 ascending T & G)

Front Squat (5 x 2 ascending from final load above)

Clean (5 x 1 ascending)

Functional Bodybuilding:

1) OH cossack squat 3 x 8/side

2) Bottoms up KB hold 3 x :30

Gymnastics

Metcon (Time)

5-4-3-2-1 muscle-ups

*rest as needed*
10 min cap

Metcon (Time)

B-Fit

21-18-15-12-9-6-3

MB Clean 20/14

DB Push Press 40/25