CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs 24/20″

21 Power Cleans

27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65
Performance –

Round 1: 115/75

Round 2: 95/65

Round 3: 75/55

Accessory – Hammer curls 4 x 8

Matador Dips 4 x max