CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch Balance (3 x 3 @ 80%+ across)

super with isometric hip extension hold with DB row 3 x 12

Back Squat (6 @ 70%, 2 x 4 @ 75%, 2 @ 80% @21X1)

Metcon

Metcon (Time)

3 Rounds:

10 DBL KB Front Squats 53/35

10 DBL KB Push Press

10 DBL KB reverse drop lunges
RX+ with 62/44

finisher – easy tabata airdyne

Metcon (AMRAP – Rounds and Reps)

B-Fit

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”