CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans 95/65

27 Burpees Over Bar

27/21 Calorie Row

Rest 4 Minutes

21 Hang Power Cleans 115/85

21 Burpees Over Bar

21/15 Calorie Row

Rest 4 Minutes

15 Hang Power Cleans 135/95

15 Burpees Over Bar

15/12 Calorie Row
scale loading/swap in DB’s

Metcon (AMRAP – Rounds and Reps)

StrongmanWod

20 minutes:

10 Back Squats @ BW

50′ Farmers carry @ BW/hand or AHAP unbroken