CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon (2 Rounds for reps)

Bootcamp – Teams of 2:

12 minutes:

30 Double-unders

10 Dumbbell Power Snatch 50/35

5 Pull-ups

*partners alternate full RDS – rest 3 minutes and repeat*
partition as necassary

Metcon (4 Rounds for weight)

EMOM x 16 (8 Rounds):

Odd Minutes: 15/12 Calorie Row

Even Minutes: “X” Power Cleans

Rounds 1-2: 5 Power Cleans

Rounds 3-4: 4 Power Cleans

Rounds 5-6: 3 Power Cleans

Rounds 7-8: 2 Power Cleans

*Increase weight every 2 rounds*
Accessory – Good Mornings 3 x 8

DB Upright Row + external rotation 3 x 10