CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

AMRAP 25:

400 Meter Run then…

3 Rounds:

4 Bent Rows 115/85

8 Power Snatches

12 Jumping Lunges
Perf – 75/55 or 40/25 DB

*every 3 RDS repeat 400m run*

Metcon (Time)

No Equipment WOD

100 squats

9 Pike Press

200 squats

15 Pike Press

100 squats

21 Pike Press