CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Front Squat (8 x 8 EMOM @ 40-60% 30X0 Tempo)

Metcon

Metcon (Time)

4 Rounds:

25 Hollow Rocks

20 Back Rack Step-ups 20″ 95/65
Perf. – 75/55

Metcon (Time)

No Equipment WOD

4 Rounds:

Run 400m

50 Step-ups

25 Hollow Rocks