CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Paused Front Squat + Front Squat (3 sec pause – 20 min to build to max complex)

Metcon

Metcon (Time)

1,000 Meter Run

50 Thrusters 45/35

30 Pull-ups
Accessory Work – DB 90/90 reverse lunges 3 x 10/side

Metcon (Time)

Bootcamp

5 Rounds:

400m run

30 push-ups

30 MB sit-ups