CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Clean and Jerk (5 @ 65, 3 @ 75, 1 @ 85% + 10-20 lbs per set)
Metcon
Metcon (Time)
3 rounds:
500 m Row
20 Ring Dips
10 Power Cleans *
*Increase weight each round:
Round 1: 135/95
Round 2: 155/105
Round 3: 175/120
B-Fit with parallel dips & deads:
185/125
225/155
275/185
Core
3 rounds:
10 Toes-to-bar
15 Mountain Climbers
20 AbMat Sit-ups