CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

5 DB/KB Push Jerks 50/35

7 Box Jumps 30/24″
Performance – 40/25 & 24/20″

Finisher – Plate Front Raise Giant set x 30 each

1 – thighs to eyes

2 – eyes to overhead

3 – thighs to overhead

Metcon (Time)

Bootcamp

50-40-30-20-10:

Medicine-ball cleans 20/14

Push press wall-ball shots