CF Barbending – CrossFit

Warm-up

FBB upper body Prep (No Measure)

3 Rounds:

8 1/2 kneeling KB press/side

12 scap push-ups

12 side plank rotations/side

Weightlifting

Shoulder Press (8 x 8 EMOM @ 40-60% 30X0 Tempo)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minutes:

25 Double-Unders

5 Hang Power Clean & Jerks 115/85
Perf. – Bar 95/65 or DB 50/35

Metcon (8 Rounds for time)

No Equipment WOD

8 x 200m Sprint (Full Send)

*rest 2-1*